A. Warmup
One Minute banded glute activation
3 x 10 Goodmornings with bar
5 Minute AMRAP
5 Pullups
5 Situps
5 Pushups
B. SWOD
Backsquats
5 @ 60%
5 @ 70%
5 @ 80%
C. WOD
Row 1k (1 Laps around the block)
150 Double-unders
Row 1k
100 Double-unders
Row 1k
50 Double-unders
Recommend 1 for 1 DU’s. Put stronger people on rowers.
