Warm-up:
EMOM 12, alternating:
a) Row 15 strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes)
b) 5 Dumbbell or Kettlebell Press, light weight, controlled eccentric
c) 5 Perfect Burpees
Strength:
Push Press 10-10-10-10, add 5-10lbs to each of your sets from last week
WOD:
Each For Time:
@ 0:00
50 Burpees
@ 6:00
60 Calorie Row
@ 12:00
15-12-9
Burpees
Row Calories
TIMECAP: 20:00