Warm-up
5 rounds
100 m row
:20 wall sits
:20 plank hold
100 m row
:20 wall sits
:20 plank hold
Metcon
5 Rounds (30:00 CAP)
20 Burpees
20 DB Push Press
20 Cal Row
20 Bent over row
20 Barbell Back Squat
*1:00min rest between sets
20 Burpees
20 DB Push Press
20 Cal Row
20 Bent over row
20 Barbell Back Squat
*1:00min rest between sets
*Lots of the work here. Pace the machines so the DB Push Press can be unbroken. Choose which machine you hate the most and pace it, then increase your intensity on the other machine.
Finisher
200 m jog then,
200 m walk
200 m walk