Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)
Workout
For time:
10 Toes to bar (Example)
15 DB thrusters @ 35lb DBs (Example)
20 pull-ups
Row 1000m
20 pull-ups
15 DB thrusters @ 35lb DBs
10 Toes to bar
Then,
1 mile run for time
