WARM UP – MOBILITY
Partner up and complete 2 rds, alt. exercises
1) 1 min easy row
2) 1 min single/double under practice

Dynamic stretches opening pecs and hips

WOD A
LAST FRIDAY NIGHT (T.G.I.F.)
4 sets for time:
500m row
25/20 Ring push-ups
50 Double unders
25 DB squats 2×35/25lb
-rest 2 mins-

-Partner up and stagger by 3 mins
-Subtract 6 mins rest + stagger time
-Use weights/progressions that allow for work to be done in 2-3 sets to start
-Scale row to 350m, and reps to 15-20 as needed

ACCESSORY
1)
Easy 5-10 min bike cool-down
Crossover recovery

2)
2-3 min couch stretch /side
2-3 min pec stretch /side
2-3 min hip opener/pigeon /side

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