-1 mile Row
WOD#1: Conditioning (Full Body).
-9 Rounds FOR TIME
WOD#2: Strength (Arms)-Heavy on the dumb bells.
-3 Round Superset
COOL Down: ABS/Core. Go as fast as you can to do the 4 movements within the 90 secs. Repeat for 4 total rounds.
-Every 90secs for 4 Rounds: