Focus: Interval
Warm-up: 400 M Run/500 M Row
Shoulder Mobility, Back Rolls, Snow Angels, Archer Reaches
400 M Run/500 M Row
Ring Warm-up: 2 x 8 Reps in any order {Ring Rows, Ring Dips, Ring push-ups, Side lunges, Jack Knife Push-ups}
Skill/Specific Warm-up: N/A
WOD: 1200 M Run, Warm-up on Push Press/Push Jerk, 4 x 4 on the 3:00 min interval, 50 Burpees for time.
