Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
2 rounds
5/side Half kneeling bottom-up presses
5 Deck squats
10 Backwards walking lunges
+
Build to workout weight for wall balls, lunges and SB movements
+
@ workout weight
10/7 (cal) BikeErg
3 SB cleans
6 Wall balls
10/7 (cal) Row
3 SB squats
6 DB Front rack walking lunges