Obj: Work Capacity

Warm-up:
3 Rounds
3x Scotty Bobs - 15#/25#
8x Goblet Squats - 15/25#
8x Sit-ups
250m Row
Instep Stretch

Training:

9 Rounds
6x Burpees
6x Dumbell Front Squat -15#/25#
Row 250m
Rest 30 sec

3 Rounds, AMRAP per round, (each round lasts 2 min.)
20 sec. Sit-Ups
20 sec. Seated Russian Twist - 15#/25# Dumbbell
20 sec. Face Down Back Extension
40 sec. Front Bridge
20 sec. Rest

3 Rounds
Foam Roll Chest, Shoulders, Biceps
3x Shoulder Scarecrow - No weight
Lat+Pec Stretch