WARM UP
Complete a 6 minute AMRAP of:
20 PVC Pass Throughs
10 Cal Row/100m Run
10 Self Row
4 Inch Worms
MOBILITY & SKILLS
Ankle – Knee – Hips-Calf – Hamstring – Quad – Squat Therapy –
Rowing
STRENGHT
Every 90 seconds start to:
Back Squat
3-3-3-3-3 #85%
CONDITIONING
3 Rounds For Max Distance
Row 3 minutes
Rest 3 minutes
