TREVOR
Warm-up: Row 500m or Run 400m. Group Agility. Dynamic Stretch
Strength: Back Squat
(3)7
Over the course of the 7 sets build to a heavy set of 3.
WOD: DEATH BY SLAMBALL
1 Rep the 1st min. then add a rep to each minute until you cannot keep up. When you are out you must row for max effort calories until the last person finishes.
Slamball weight 30/20
Icing: 50 V-sits