A: 500m Row (Time)
Max Effort 500m Row
B: Metcon (No Measure)
Full Tabata of each of the following movements
-Ball Slams
-Single Leg V Ups
-Double Unders
-D-Ball Ground to over Shoulder
Perform 8 rounds of 20 seconds On/ 10 seconds Off on each exercise
C: Bench Press
Superset the following
Find a challenging 5 rep Bench Press
5 Strict Pull Ups