PVC/Foam Roll

Rowling – 100m – 10 Rounds

Deck Roll or Burpee punishment – alternate every round

WOD:

2 RFT:

25/20 Cal Bike

20 Pull Ups

*rest 2m

2 RFT:

25/20 Cal Row

15 OHS (95/65)

* rest 2m

2 RFT:

25/20 Cal Ski

15 Box Jumps

POST:

10m EMOM

10 Ball Slams

*spend the rest of the minute in a PLANK position, push up, forearms, right side/left side