Baseline:
ROM drills
3 rounds - 250 m row
3 rounds - 5 x front squats, 5 x jerks, 5 x push-ups (start at 45/25 lbs increase 10 lbs each round)
Work Capacity:
for time
800 m run
15 x clean and jerks (135/95 lbs)
800 m run
Durability:
8 rounds - tabata row (20 seconds on | 10 seconds off) (goal is 1000 m)
Yoga Short Form A