Conditioning:
15:00 AMRAP
500/400m Row
25 Box Jumps (24/20)
5-10-15-20-25….
Pullups
*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)
Strength:
3 Rounds
15 GHD Hip Extensions
20 DB FR Steps Back Lunges
20 Dumbbell Single Leg RDL’s
25 ft Handstand Walk or 3 Wall Walks