Dynamic Warm Up- Mobility Prepare for:

A. Metcon:
RX
For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate 2000/1600m

Intermediate:
For Time:
20 Pulls on the Rower
15 Wall Balls (16/10#)
– Row until you accumulate 1600/1200m

Beginner:
For Time:
20 Pulls on the Rower
10 Wall Balls (10/8#)
– Row until you accumulate 1200/900m

B. Cool Down:
3 Sets:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)

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