Strength:
1a.) Front Squat: 4 x 8
Rest 60 sec.
1b.) Supine Ring Row: 4 x 10
Rest 60 Sec.
1c.) Jump Rope 3 x 45 sec.
Rest 60 Sec

WOD:
2 Rounds for Time:
– 500m Row
– 30 Push Ups (use bands)
– 20 AbMat Sit Ups

Accessory:
BB Curl: 2 x 10