Warm Up
MB pass and squat circle
Spidey lunge
MB pass and lunge circle
Arch Crunch x10
WOD
16min Emom:
Min 1: 5 deadlift,
Min 2: 10 box jumps.
go in teams of 2.
WOD
3 x 500m row.
Time cap 2 mins per 500m row. Change over 30seconds. Rest is 5:30 mins between sets
