Warm up
5 min continuous, working thru
2 push up, 4 sit up, 6 squat
20 spider stretch
20 knee hugs
Back twist
PVC good morning
PVC pass thru
Leg swing
A- For time (inc. all rest periods)
21 cal row
21 CTB
Rest 90 sec
18 cal row
18 CTB
Rest 90 sec
15 cal row
15 CTB
Rest 60 sec
12 cal row
12 CTB
Rest 60 sec
9 cal row
9 CTB
B- 4 rounds E.3M.O.M
60 sec wall squat
200m run
C- Not For Time
100 Hollow Rock
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