Warm Up

Row 750m
+
15-12-9
KB Swings(light)
Air Squat
Push Up

Mobility:
~ Kicks
~ Chest Opener
~ Banded Hip
~ Individual

Workout

A. "Ready, Go"
2 rounds, each for time:
250m Row
15 KB Swings (70/53)
25 Burpees
15 KB Swings (70/53)
250m Row
-Rest 5:00 between rounds-
*These should be all out efforts

OR…

Redo 16.3

B. Front Squat 6x2, across

C. Tabata V-Ups/Plank Holds x 8 rounds, 4 each - alternating