Warm up:
1 round
200m row
200m run
2 rounds
10 air squat
10 shoulder tap
10 bird dog
10 deadbug
10 banded GM
Saturday Sweat
Time Cap: 40min
5 rounds for time:
20 wall ball shots
20 Dual DB Deadlift
Rest 2min
4 rounds for time:
15 cal machhine
20 DB Front squat
Rest 2min
3 rounds for time:
20 DB snatches
15 burpees over the DB
Rest 2min
2 rounds for time:
600m run/row
600m ski/row