Warm-up:

Quick dynamic warm up gym lengths with quadruped movements

 

Mobility:

Lacrosse ball pecs + sholders

6 x KB Arm bar  (3R/3L for 10-15s each)

 

Tech: KB Turkish Get up

 

WOD A)

EMOTM x 14mins – alternating between:

A1) 8-12 toes to bar

A2) 4 Turkish get ups (2R + 2L) (Athletes choice on loads)

 

WOD B)

For max meters in 8 sets:

30s Row / 90s Rest

 

Combine all 8 intervals and record total meters rowed.