Warm Up
2 Rounds:
-10 Sandbag squats
-10 Sandbag Deadlifts
-10 Ab mat sit ups
-200 Meter Row
WOD “Moto”
4 Rounds:
-ROW for 5 minutes
-10 Deadlifts
-10 Cal Assault Bike
*Keep a pace on the rower that will be challenging but obtainable for 5 minutes. Go as hard as you can on the Assault bike. This workout is to simulate fire ground activity with constant work with hard bursts of effort. Workout should take approx. 23-25 minutes.