Warm-Up PUMP
5 Rounds NFT
15 Back Extension (partner assisted)
30 frog Pumps(add weight each round)
12-15 Dual Dumbbell Bent over Row (each side, you should be reaching failure at 12-15)
50’ death March (choose a spicy weight and stick with it)

4x750 Meter Row
Sets should be near identical in time
Rest as needed

Tabata Flutter Kicks
8 Rounds, 20 seconds on, 10 seconds off