1. Warm Up:
5 Rounds of:
5 HSPU/Pike HSPU
10 seconds Frog stand
Then, 3 Rounds of:
5 Pistols (each leg)
5 Supermans
2. Conditioning:
In pairs split work as necessary:
1000m Row
30 KB Swings 32/24
30 Abmat SU
30 Press Ups
30 OH Walking Lunges 20/15
1000m Run
3. Recovery
Shane took the CrossFit Rowing course in September.... This guy knows his stuff!