WODconnect

30-45min For Quality Workout

CONDITIONING

30-45min For Quality: 

1) 20-30cal Machines or run
2) 3-6 Rower Pike Push-Up video or Rower Pike-Up video
3) 1-2 Rope Climb (legless)
4) 5+5 KB/DB Windmill video
5) 10-20 GHD Sit-Up 
6) 20m Sandbag/D-Ball/Yoke Carry

RPE 3 to 4, go by feel.