STRENGTH / FOUNDATION

12:00:

10 PALLOF PRESS L/R

10 BAND TWIST L/R

10 GORILLA ROW

10 SCAP PUSHUP

5 CAT-COW

BUDDY WOD

*TEAMS OF 2 – SPLIT WORK

24:00 CAP:

1000M ROW

50 DB FLOOR PRESS 45s/30s

50 SQUAT THRUST

800M ROW

50 SQUAT THRUST

50 DB FLOOR PRESS

600M ROW

200 SINGLE UNDER

400M ROW

200 SINGLE UNDER

COOL DOWN