Warm Up
500m Rowing
15 Good morning
Banded walk
10 lunge twist, open hips
Inch worms
10 Air Squats
Skill / Strength
Farmers walks
Front rack kb carry
One arm overhead carry
3 X 3 DEADLIFT 80%

Metcon
MR.16.01.14
Tabata
8 rounds of:
20 sec on 10 sec off

Burpees
Sit Ups
Air Squats
Ring Rows

Tally up scores for each movement, divide by 8 and write thsi in your notes for score per movement.

Total Score for all movements divide by 32