Warm Up: 4 Mins
2 Rounds
10 KB RDL
10 WB
100 M Row
10 Kip Swings
Row Intervals: 7 Mins
10 Cal Sprint
30 Second Rest
15 Cal Sprint
30 Second Rest
20 Cal Sprint
30 Second Rest
10 Cal Sprint
Metcon: 14 Min Cap
5 Rounds For Time
15 Wallballs
10 Ring Rows
8/Leg Lunges
