Dynamic Warm Up- Mobility Prepare for:

A. Metcon:
2 SETS FOR QUALITY*

500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into…

2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang

*Athlete Choice for all weights.

(No Measure)

C. Finisher:
IN TEAMS OF 2…

FOR TIME
2000m Row*

*Partners alternate every 250m until completion of 2000m.

(Score is Time)

 

 

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