12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

“Battle of the Carolinas”

For Time: (18’ Cap)
50/35 Cal Row
18 Burpees over the Rower
40/30 Cal Row
15 Burpees over the Rower
30/25 Cal Row
12 Burpees over the Rower

Rest 3’ (After last to finish)

For Time: (15’ Cap)
300m Run
15-12-9:
DB Goblet Squats (40/25)
V-Ups
300m Run
15-12-9:
DB Snatch (total reps)
Hollow Rocks
300m Run