-Warm Up-
2 rounds
5 FP – 1 each side
1 minute adductor smash (eAch side)
5 adductor rocks each side
5 inchworm walkouts + push ups
100m sprint (row)
-Strength/WOD-
5 x 500m row
*rest as needed to maximize intensity!
*each round is for time
-Post WOD core work-
3-4 sets
1 minute plate transfer drill
5/5 half kneeling pallof press
Accumulate :30 seconds L-Sit
