Warm-Up | Performance & Fitness
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps 
youtube.com/watch?v=kaEtn1jhJWg
Wall Ball Walking Lunge x 10 reps
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30 Wall Ball Shots
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
3+250m+10 WBS
25# db
4 + 121 solo
25 min AMRAP
3 rnds+70m row
#25s for press
due to doing It at home
25′ AMRAP
30 seated pulling a band attached to kettlebell “mimicking rowing”
20 db goblet hold ‘thrusters’
5 kb push press per arm (20kg)
10 burpees