12.7.18

Warm up:

500 m row easy pace

Hip whip x10/ side

Plank marching x20

x2

Strength:  EMOM 18 minutes

minute 1: 10 walking lunge alternating

minute 2: 12 renegade row

minute 3: hollow hold rocks max effort up to 1 minute

Conditioning:

500 m row

25 air squats

75 jump rope

rest 1 min

x3