Warm-up
3 rounds
250m row
10 G2OH w/plate
10 squats with plate out front
:30 bar hang
Strength
All tracks
:30 work/:30 rest
Russian twist
Side plank left
Side plank right
Hollow hold
Rest 1:00, x3
WOD
All tracks
4 rounds
300m row
20t step-ups
10e SA DB S2OH
Rest 1:00 between rounds
Both the step-ups and S2OH should be done with 1 DB.
