Dynamic Warm Up- Mobility Prepare for:

Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Cool down:
Bike, walk or row 3-7 min
Leg Wall Stretch Hold 1-2 mins per side
Mobility static holds. Foam roll.

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