02014

1.

drom/ roll out

2.

3 RFQ:

200 M Run

10 db rdl + shrug

10 db bent over row

10 db curl + press

3.

mobility prep

4.

alt emom x 16 mins:

45 sec double under

10 pull ups

10 burpees

45 sec plank hold

5.

cool down:

800 m run