Warm-up 2 Round
250 M Row
10 Push Up
10 Air Squat
5 Ring Row
Dynamic Warm Up, Stretch Strength 1a: Bench Press (3 x 5 @ 85%+ of 5 RM) 1b: Pendlay Row (3 x 5 @ 85%+ of 5 RM) 1c: GHD Situps (3 x 16-26) Metcon Metcon (Time) Partner 3k Row
*One partner holds plank while other partner rows. Switch as desired
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