Warm Up:
Old man
150m Row
10 RKBS
10 Crush Grip OH Press
10 Goblet Squat
30 Single Unders
“Mr. Litwak”
E6M x5
1k/800m Row
Then max reps:
Rd1: Burpees
Rd2: ASQ
Rd3: Sit Ups
Rd4: Shuttle Run
Rd5: Burpee Box Jump
Extras:
KB Walks:
100’ DBL KB FR
50’ 1OH 1 FR-R
50’ 1OH 1 FR-L
x2