Saturday 10/28/23

Warm-Up
3 Rounds
Row 500m or Run 400m
10 Burpees 
10 Walking Lunges 

Strength 
10 min EMOM
3 to 5 Thrusters 

Conditioning 
10-9-8-7-6-5-4-3-2-1
DB Lunges (one DB 50/30)
Front Squats  95/65
Run 100m after each round