STRETCHING/ WARM UP

• 2X30s SPLIT STANCE FORWARD FOLD/SIDE + 7 DOWNWARD DOG TO UPWARD DOG

• 2 RDS - 200M/150M ROW + 100M SHUTTLE RUN

AEROBIC CONDITIONING

5 SETS FOR TIME

• 400M/350M ROW SPRINT

• 300M SPRINT
  REST 90s

COOL DOWN MOBILITY

• A) 3X7 GROIN TO PIEGON FLOW/SIDE

• B) 3X5 KNEELING WALL T-SPINE ROTATIONS/SIDE