Row 500 meters
8 Downward dog push-ups
8 Sit-up to pike
30 seconds Plank
30 seconds Handstand hold against wall or free standing
8 Thorasic high fives (each arm)
8 Cossack squat (each side)
8 Sit-up
Strength:
Push Press 1x5 at 65% 1RM Push Press 1x5 at 75% 1RM Push Press 1x5+ at 85% 1RM
WOD:
16 min AMRAP:
Row, 400 m 15 GHD Sit-ups 10 Overhead Squats, 95/65 lbs
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