1. Warm up
10 min amrap for quality
15-10 cal row
8 world greatest stretch each side
10 v-ups
15 back extensions
8 side plank with abduction each side
2. 30 min cap in teams of 2
Buy in 2000 m run or 3000/2400m row or 4000/3200m Bikeerg
Then amrap this ladder
1 round db DT
1 burpee pull up
1 round db DT
2 burpee pull ups
1 round db DT
3 burpee pull ups
Etc……….
Split reps as you want
