10′ Dynamic Warm up

On 3:30 Interval
600m Run
600m Row
On 2:30 Interval
400m Run
400m Row
On 1:30 Interval
200m Run
200m Row

4 Rounds For Time
16 KB Swings
16 AB Mat Sit Ups
12 Goblet Squats
12 Pushups

3x strength
SL RDL x8e
L-overs x8e