Warmup
Row, Run or Ride 2 min
3x6-10 Glute Ham Raise
3x8 Knee Jumps
3x:45sec Plank
Strength
5x3 Banded Deadlifts
WOD
8 min EMOM
Row 150m
Then 6 min AMRAP
2-4-6...
T2B
HOD Pushups
REC
3x8 DB Snatch - Use weight heavier than usual
Warmup
Row, Run or Ride 2 min
3x6-10 Glute Ham Raise
3x8 Knee Jumps
3x:45sec Plank
Strength
5x3 Banded Deadlifts
WOD
8 min EMOM
Row 150m
Then 6 min AMRAP
2-4-6...
T2B
HOD Pushups
REC
3x8 DB Snatch - Use weight heavier than usual