STRENGTH/SKILL

3 Sets
5 Dragonflies (slowly)
10 Hollow Rocks
6 Turkish Get Up (3 each arm)
Row 100m (hard)
 

WOD

25 min AMRAP
Run 200m or Row 250m or 20 Cal Airbike
100' Farmers Walk
20 Sit Ups
10 Box Jump + step downs
10 Back Extension
rest 30 sec after each set

F goal is to get similar splits
P/S goal is to increase output each set -
not to go out too hot & keep it Aerobic!

NOTE: Start at any station