250 Meter Row

Warm-Up

5    Pull-Ups

10  GHD Back Extensions

10  Russian KB Swings

Skill

American Kbell Swing  

3 Rounds each for time of: 

 50 Air Squats 

 40 Abmat Sit-ups 

 30 Kettlebell Swings, 53/35 

 20 Push-ups, hand-release 

 *Rest 3 minutes between each round