WARM UP:
400 M. Row
10 Walking High Knee Holds 
10 Walking Flamingo’s 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 
 

 
WIN & FIT
WOD:
“ZOMBIE”
With a partner:
For Time:
20 x 500 M. Rowing Repeats
*While one partner rows. The other must complete:
5 HSPU
5 Devils Press (50/35×2)
5 DB Racked Squats
*Score = Total Time
**FIT sub 5 H.R.P.U. for HSPU accordingly.
 

 
AT HOME
WOD:
Mile Repeats
3 x 1 Mile
*Rest 4 Min.
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