07.28.2021

Warm Up
3 sets
100m run
8 cyclist squats @21X1
10/side skater jumps
4 inchworms + push up


KB E3MOM

Every 3 Minutes for 12 Minutes
15 KB Hip Bridge pull overs https://youtu.be/d1wK49TDvgk
2 KB Turkish Get Ups each side
50' KB Overhead Walking Lunges

Complete a total of 4 rounds
Use the same KB for all 3 movements


WOD
"Mind Reader"
Row 500m
rest 1:00
Row 500m
rest 3:00
then take total time and row calories

Example
1:53.7 + 1:53.3 = 3:46
rowed for 3:46 and reached 65 calories