January 9, 2019

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Pull Up

Push Up

Sorinex Knee Tucks

WOD:

7 RFT

500m Row (Sub 1K Bike)

10 Burpees

15 Ball Slams

20 Ab Mat Sit Ups

2 x Max Effort Continuous T2B – rest as needed between efforts