WARMUP
buy-in row 500m, 3rds 5 inch worms, 5 jump squats, 5 alt lunge twists
DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight
WcG Row/SDHP/BS
AMRAP
RD1 row 250, 15 sdhp, 21 ball slam
RD 2 row 500, 9 sdhp 15 ball slam
RD 3 row 750, 6 sdhp, 9 ball slam
.Tabata 20/20
4 rds HS hold / hanging plank
