Warm Up
- Run 1 mile or 400 Jump Rope
- 25 Push Ups
- 25 Air Squats
Workout of the Day (WOD)
For time:
- Row 500 meters
- Body weight Bench press, 30 reps
- Row 1000 meters
- Body weight Bench press, 20 reps
- Row 2000 meters
- Body weight Bench press, 10 reps
Core Work
- 50 Ab Mat Sit Ups
- 50 Back Extensions
