Warmup
Row 500m
20 Barbell Good Mornings
Ski 500m
Strength
Tempo Good Mornings
6x4 (3232 Tempo)
*3 Sec down, 2 sec pause, 3 sec up, 2 sec at the top. Heavy weight is not the primary focus here. Move properly for the full duration each set.
WOD
50 KB Swings (1.5/1)
50 Abmat Situps, straight legs
50 OHS (95/65)
50 HOD Pushups
REC
Run to stop light