WARM UP – MOBILITY
Quick dynamic running warm-up
Diagonal stretch x 10 w/ 10s hold on last rep
Single leg good morning x 10 w/ 10s hold on last rep
Calf stretch leaning against the wall 30s/side

WOD A
6KM TO FREEDOM
Complete for time:
Row 1000m
Run 1000m
– rest 4 min
Row 800m
Run 800m
– Rest 3 min
Row 600m
Run 600m
– Rest 2 min
Row 400m
Run 400m
– Rest 1 min
Row 200m
Run 200m

Score is time to complete minus the 10min rest (and possible stagger)
If you are not a strong rower/runner, start at the 800m interval (4km total)

ACCESSORY
Cool down 5-7 mins (easy bike)
2 min each/side
Couch stretch
Pigeon pose
Weighted or banded straddle

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