WARM UP

EMOTM 10:00
5 kip swings
5 knees to elbows
5 air squats

SKILL

KB windmills
5 x 5 each side

WORKOUT OF THE DAY

2000 meter row for time

CORE

5 rounds:
10 GHD situps or 20 abmat situps
10 GHD hip extensions or 20 supermans