MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

SKILLS
Pose Running – Row

CONDITIONING
“…And Burns Some Calories”
For Time
Partner WOD
While A Run, B, Row. 
400m Run, Max Calorie Row
400m Run, Max Calorie Row
400m Run, Max Row
Directly into…
4×250 mt Row Rest 30″
Directly into…
400m Run, Max Cal Bike Erg*
400m Run,Max Calorie Bike Erg*
400m Run, Max Calorie Bike Erg*
*Athlete’s choice for bike – Assault Bike, Erg Bike, or Schwinn.