Warm Up:
150m Row
5 RDL (empty barbell)
5 ASQ
5 Jump Downs
5 Push Ups
5 Burpees
7mins
Strength:
Every :90 x7
DL+CL+FSQ+J
“W….T…..H….”
250m Row
10 Wall-less WB
10 Erg Pikes
10min AMRAP
At-Home Version:
200m Run
10 Jump Sqts W/vest or Object
13 V-Ups
10min AMRAP