warm up:
row 250m=> 5 squats=>10 candle sticks=>10 dot drills
“Rock Paper Scissors” Relay
strength:
DB upright rows
dips on box or bar
pull up negative holds
WOD:
For Time:
run 200m
40 sit ups
run 200m
30 sit ups
run 200m
20 sit ups
run 200m
10 sit ups
Game & Healthy Snacks