Friday March 23, 2018

  • Warmup
    • :30 Seconds
      • Easy Row
      • Active Spidermans
      • Medium Row
      • Active Samson
      • Faster Row
      • Push-up to Down Dog
  • Mobility
    • Pigeon
    • Glute Activation
  • Movement Review
  • Rehearsal
    • 50m @ 1k pace
    • 50m @500m pace
    • 50m @ 250m pace
  • WOD
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts
  • Mobility
    • Hamstring Flossing
    • Keg Stretch