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