Warm up:
Row 3 min
2 rounds
20 butt kickers/20 high knees - 4 burpees
20 butt kickers/20 high knees - 4 wall walks
5 inchworms
10 shoulder taps
Strength: prep for WOD
WOD
For 20 min on the 4:00, 8:00, 12:00, 16:00
complete:
12 C2B pull ups
8 burpee box overs
20 weighted lunge walks
w remaining time until next 4 min, rest
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