WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO COMPLETE
3X3 RING DIPS

WOD:
500M ROW
15 KNEES TO ELBOWS
30 SQUATS
15 TOES TO BAR
30 SQUATS
500M ROW

AFTERMATH:
3X10 PUSHUPS (3 SEC DOWN, PAUSE, 3 SEC UP, PAUSE)
WORK ON HANDS UNDER SHOULDERS
ELBOWS IN CLOSE

COOL DOWN:
INSTRUCTOR LED