Dirty Rice

Warm Up Circuit:
7 min
5 barbell roll outs
10 weighted barbell sit ups
15 good morning w bar
20 front rack lunges w bar

Strength:
Weighted barbell step ups w bar in front rack 5×5 each leg

Wod:  “Dirty Rice”
1000m row as a tabata intervals 20s on 10 off.
once they hit 1000m they get off the rower then
Perform 75 wallballs