Warm Up
2 rounds
100m run
10 x shoulder taps/side
10 x banded lateral walks
5/side lateral box step ups
10 x glute bridges on a box


Primer
front rack stretch x 30 seconds
xiaopengs x 5 each side
banded ankle distraction stretch x 30 seconds


Strength
Tempo Front Squat 31X1; 4,3,2,2; rest 2-3mins; rest 2-3mins (focus on great positions this week - maintain strict tempo)


WOD
"Death By Rower"

In the first minute row 6/4 calories
then in each following minute row one additional calorie
i.e. minute 2=7/5 calories, minute 3=8/6 calories, etc....

Continue rowing until the minimum amount of work can not be completed in one minute.

Your score will be the last round of calories completed, plus any additional calories you completed in the next round.
Completed 20 calories + 18 in the next round
score = 20+18