Sprint Work:

Row 300m (ALL OUT)

Rest 90 seconds

 

5 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)*

30 Double Unders

 

4 rounds for time

(20:00 cap)

Masters 55+ (35/25)

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

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