15m - Dynamics
10m - Movement Prep
MetCon - 16m AMRAP - Waterfall Style in Teams of 3:
20/15 Cal Row
2 Shuttle Run (down and back) Hugging a 20/14lb Med Ball
2 Wall Walks
*I will setup the rowers near the monster wall at 6am. Athletes will row their cals, pick up a medball right behind their rower, and shuttle run from the end of the rower to the wall and back, twice. Then they will drop the med ball and complete 2 wall walks.
**Athletes will work continuously whenever the rower is open. The only rest during this workout will be after you complete your wall walks and if the rower is still being used