Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)
WOD
12 Min amrap
10 DL 185/125
250/200m row
20 ab mat sit-ups
RX+
DL 225/155
300/250
20 GHD
