WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 4,3,2,1 ROPE CLIMB / FLOOR CLIMB 6,5,4,3
2; :30 SEC HOLLOW HOLD
3; 25 SQAUTS

WOD
FOR TIME:
1000M ROW
THEN, 40-30-20-10
SITUPS
LUNGES

COOL DOWN