CrossFit

A. HSPU
Drills and skills

B. 10:00 AMRAP (2 heats)
10 Cal Assault
20 HSPU
30 Double unders

C. Soft Tissue work
Ball in rotator soft tissue + banded ext rotation

QuickFit

A. Row
3 x 1000m; rest 3:00

B. 8:00 AMRAP
Row 200m
10 Burpees over rower

C. Hamstring Curl – Slider C2 Rower
3 x 10-12; rest 2:00