[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:
6x100m Row Intervals (30 second rest between sets)
Mobility:
10 minutes of Shoulder stretches
WOD:
Every 5 minutes for 30 minutes (6 sets)
400m Run
20 Russian Kettlebell Swings 32/24kg
40 Double Unders
Cash Out:
2 sets
Hawaiian Squat x90 seconds each leg
Prone Plank Hold x60 seconds[/fusion_text][/fullwidth]
