Warm Up

250m row (70%)
bear crawl down
backwards back
allegator walk down
burpee broad jump back

sumo squat with hip variation 30 sec
ankle circle 30 sec
wrist stretch front and back 30 sec

250m row (fast)

Rope climb review and scaling


Teams of 2
60 Cal Row
50 Push ups
40 KB Swing
30 Goblet
20 Reverse Lunges
10 Rope climbs