WARM UP
20 Active Downward Dog – Alternate Toe Touch
30″ Standing Leg Swing (front)
30″ Running Skips or Assisted Kneelift
15 Lateral Squat Landing R
30″ Standing Leg Swing ( across )
30″ Running Skipsbor Assisted Knee lift
15 Lateral Squat Landing L
20 Active Downward Dog / Alternate Toe Touch
20 Walking High Kick
20 Walking Quad Stretch
30″ Skip
20 Walking Lunges Combo – 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Low Back – Hips
STRENGHT
On The Minute For 8 Minutes
Front Squat
3 – 3 – 3 – 3 – 3 – 3 – 3 – 3
Set the bar #80%BW
Rest 5′ Then
CONDITIONING
1 Rounds
Rest for exact amount of time as previous row interval
Row 250m Dumper #9/7 – Run 200m
Rest
Row 500m – Run 400m
Rest
Row 1000m – Run 800m
Rest
Row 2000m – Run 1600m
Rest
Use The Pace of Last Time Trial of 2000 Row/1600 Run
