Warm Up
A) 400m run or row
Then 2 rounds:
– 20m high knees
– 20m butt kickers
– 20m bear crawl
B) 3 rounds:
– 10 ring rows
– 5 push up
– 5 air squats
– 10 PVC pass throughs
WOD
20 minute AMRAP
– 400m run or row
– 5 pull-ups or ring rows
– 10 push-ups
– 15 air squats
RX(+) wear a weight vest during workout