Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
BENCH
20 push ups
10 empty barbell
build a few sets to 70%
3x3 ahap
PARTNER WOD
6min amraps 2 person team sprints
10/8 row
10 wall balls
2 min transition
8/6 ski erg
10 ring rows
2 min transition
6/4 bike
10 box jumps
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)
