Row 100m + 10 Strict Situps
Row 200m + 10 V ups
Row 300m + 10 Levers off rig
Row 400m + 10 Long Ring Pushouts

Prep for Workout
12-9-6-3 Goodmornings
* Every 90sec perform the rep sequence above. So the first set is 12 reps, then the second set is 9 etc.
* Start with the empty Barbell and add a small amount of load each set.

WOD Every 3min do with running clock 15min
Weighted Good Mornings AHAP “form is essential”

Post WOD Strength Bench Press
3×10 @60-70% unbroken sets….