52720

MetCon//

For Time

Row 1K

60 Sit up

50 Box Jump 24/20

40 Single Arm Dumbbell Shoulder to Overhead 60/40

QWOD//

5 Rounds for Time

10 Burpees

1:00 Plank

Warm Up.

Jog 400m. 10 Groiners. 10 Lunges. 10 pause squats. 10 broom stick shoulder pass through.