Warm up:
2000m row
Lane drills
Stabilizer:
50 v-ups
Skill:
Bergner warm up
Strength:
Bench press
5-5 warm up
5-5-5+ 65/75/85% of your 90% of your NEW 1 rep max
Metcon:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
If you mess up on a set, (like you get to 17 of 20 and mess up - you start 20 over until you can complete it)
Rest as needed between sets
30 min time limit
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