Warm Up
5min amrap
10 squats
10 sit ups
10 push ups
5 burpees
WOD
3 x 500m row
rest 5mins between efforts
you have 2:30 to complete your 500m
goal is to get the fastest three times possible
GymnasticsÂ
0-4mins: hs kick ups
5-9mins: hs hold against wall
10-15mins: headstands with a buddy
