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WARM-UP
1) 500m Row (review rowing mechanics)
2) Jump Rope Warm-Up
3) Barbell Good Mornings, 5 reps + Barbell Bent Over Row, 5 reps + Barbell Single Leg RDL, 5 reps R/L
4) Hamstring Tack & Floss
STRENGTH: Floating Sumo Deadlift, 5RM of day
ACTIVE MOBILITY
1) Single Leg Hamstring Stretch
2) Calf & Shin Smash
3) Plantar Surface Smash
4) Calf Stretch
WOD: Perform a 20-minute AMRAP with a partner; score is total reps (DU’s):
P1: 200m Row Sprint, P2: ME reps, DU’s
**REST 1-minute**
P2: 200m Row, P1: ME reps, DU’s
**REST 1-minute**
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Tabata L Sit/Knee Tuck Bar Hang
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility