Run or row 400m, then;
(2 rounds)
15 Goblet squats with KB
15 hollow rocks
15 stiff leg Deadlift w/KB
15 Supermans
1. Lat/back smash w/ ball or foam roller 2:00/
2. banded pull throughs : 3x 10/ea
E2MOM for 16 min
Row 200m + 8 Backsquat AHAP
Rest 5 min
2- E2MOM for 16 min
Run 200m + 8 Deadlift AHAP