A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.
B) For Time:
2000 m Row
200 Double Unders
2 Mile Assault Bike
C) 3 Sets
Sorensen Hold x30-45 sec (Add weight if able)
Banded Good Morning x30
Renegade Rows x20
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