ROW, METCON, RUN

DYNAMIC WARMUP
Run 400m (carry med ball)
Mobility
3x: 10 Air Squats, 10 Pull Ups, 10 GHD Back Extensions

METCON WOD
For time:

1,000 m Row
6 rounds of:
- 10 Kettlebell Sumo Deadlift High Pulls (53#/44#)
- 10 Pushups
- 20 Double Unders
800 m Run

Scaling Options:
No Double Unders? Sub 30 Tuck Jumps per round.
L1) 750 m Row | 5 rounds | 800 m Run
L2) 500 m Row | 4 rounds | 400 m Run

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