WARM UP 3x 10/8 Cal bike Runway tiger crawls Runway inchworms   WOD For time 4x 20 Burpees to 6″ target 400m Run 500/400m Row 25 Minute cap.   STRENGTH & SKILLS Superset for 4-5 sets of each – Max effort barbell front raises 20/15kg – Max effort barbell bent over rows (supinated, add a … Continue reading Burpees, Runs And Row