Warmup

3 Rounds
1´aeróbico ligero
20 Single Leg RDL
10 Inchworm
:30 plank Hold

Metcon

For time:
Row , run 500 meters
50 floor t2b
Row, run 1,000 meters
50 floor t2b
Row, run 2,000 meters
50 floor t2b

Extra

2 Series:
30″ Walking Plank
60″ Flutter Kicks
90″ Plank
Rest 1´