WOD
Warm-up
400m Run
2 Sets
5e/side Shinbox Hip Extension
5e/side Elephant Walk Step
10 Burpees (no jump, no clap)
15sec Max Effort Row
(1) https://www.youtube.com/watch?v=X1g1dLD2I34
(2) https://www.youtube.com/watch?v=yKcrskOi8o0
Conditioning
In Teams of 2, Max Rep EMOM for 4 Rounds, Partners Alternating Movements:
(A) Row for Calories
(B) 200m Run
(A) DBall Cleans (80/50)
(B) Deadlift (155/105) | (225/155)
Rest 1 Minute at the end of each round, then switch movements.