Warm-up, (15min): Jog 4 Min w/footwork, 1/2 Tabata Air Squat, KB Swings. Dynamic Stretch.
Strength, (15 min.): Front Squat
(5/55)2 4/70 3/80 2/90 1/100
WOD: TIGER
4 rounds for time:
Row 500m.
15 Slamball 40/30
15 KB Swing 55/45 (rx+ 72/55)
15 Box Jumps 24/20
Compare to 1.24.15
Icing: Tabata Superman/Hollow Rocks
