500 m row/400 m run
15 air squats
15 lunges (total)
15 burpees
Hip and shoulder mobility
Strength:
20 unbroken back squats at around 60% of your 1 rep max
You cannot re-rack the bar and should not rest for minutes at a time.
WOD:
Tabata: 20 seconds work, 10 seconds rest for 8 rounds per exercise
Row for calories
Air squats
split lunges (jumping lunges, each knee counts as 1rep)
Barbell ground to overhead (75/45)
Score is lowest round
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