SWOD

20 minutes to work up to a heavy 3 rep Front Squat for the day

WOD

For time:
Row 3000m or Bike 4.5 miles

……….

BURN

3 sets of each movement (30 min cap):
*200m run between sets*

10 DB Decline Floor Press
10 DB Lat Pullovers
10 DB Bicep Curls
10 Lying DB Skull Crushers
10 DB Overhead Press
10 DB Lateral Raises
10 Push-ups