run, row, jump, slam, burpee, etc.

08/11/16

dynamic warmup

2 rounds (40 minute time cap)

1 overhead (45) lunge x 30
run 200m

2 wallball x 30
run 200m

3 slamball (10) 30
run 200m

4 burpee box jump (24") x 25
run 200m

 5 slamball (30) 25
run 200m

6 box jump (24/30") x 20
run 200m, row 250m

7 burpees x 20
run 200m, row 250m
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(6, row 100m)