Dynamic Warm Up- Mobility Prepare for:

10 rounds, each round for time, of:
1 Rope Climb, 15 ft
10 Burpees
15/10 Row Calories
Rest 1 mins between each round. 


25 Toes-to-bars:  Strict as long as possible
Stone Hold, pick load, 5 mins
25 Toes-to-bars

Score: time
Score number of sets; goal is in as few sets as possible 


Accessory Work & Cool down
Calves & Foam Rolling
Hamstring Stretch Hold 1-2 mins per side.Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.



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