OTM

Warm-Up
5 Minute Light Row (loosen up the low back)
4 Rnds:
20 D/U
10 Sit Ups
8 Slow Air Squats
6 Slow Push Ups

PUSH PRESS
Every 2 Minutes:
5 Push Press
1st = 50% max
2nd = 60% max
3-5 = working to heavy

10-15 Min REST

SWEATIN' 4 SIXTEEN
OTM x 16 (4 rnds):
1 = 15/12 Cal Row
2 = 15 GHD Sit Ups
3 = 12/10 Cal Bike
4 = 10 Kipping HSPU*
*or as much as you can in 30s (Scale to Push Ups if needed)

Oz ~ Rowed for JUST 5K...sheesh...
Daliege ~ WU & 16
tb ~ WU / 115-135-155-170-185 / 16 Done

Hear us, O Lord, for the glory of Your name.