WARM UP:
400m Run
1 Set of fence drills
2 Rounds:
10 GMs
10 Walking lunge to instep
10 Light KBS
:60 couch stretch on each leg
SKILL:
3:00 To Complete:
2 Rounds of:
8 Burpees to a 6″ target
8 Calorie row
If you Complete the above, you get an additional 3:00 to complete:
2 Rounds of:
10 Burpees to 6” Target
10 Calorie Row
If you Complete the above, you get an additional 3:00 to complete
2 Rounds of:
12 Burpees to 6” Target
12 Calorie Row
If you Complete the above, you get an additional 3:00 to complete this for time:
2 Rounds of:
14 Burpees to 6” Target
14 Calorie Row
WOD:
5 RFT
1 C2C Sled push
20 Hollow body rocks