Warmup:
ROM drills
500m Row
WOD:
2 min plank
45 sec side plank, each side
25 Pull-ups
25 WTD sit ups (at least 10#)
25 dive bombers
50 cal row
50 hand release push-ups
50 GHD Back extensions
25 leg levers
25 arm haulers
25 knees to elbows in side plank, each side
50 4-ct mountain climbers
50 4 ct flutter kicks
50 Supermans
2 min wall sit
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