5′ Dynamnic Warmup
Sprint Development

5x20m Light Sled Push
5x20m Sprint

5 Rounds:
5ea/side SA KB Clean and Jerk (12kg/16kg)
5ea/side KB Russian Twist
5 MB Lying to Standing
5 MB V-Ups
100m Run

Hot Tamale:
Everyone gets in one circle and 1 person at a time has to run in the middle and do 2 slam balls then run back
If you are in the middle when the music stops you are out! (and have to row the rest of the time!!!)