WARM UP – MOBILITY

Agility ladder + Dynamic lengths / stretches

Stretch hips, hamstrings, calves

Review rowing technique and complete 2 x 30-45s warm-up sets.

WOD A

HUMPDAY SWEAT

3 sets, each for time:

Every 10 minutes:

500m Row

25 Box jump overs (24/20″)

500m Run

25 Ball Slams (30/20)

– rest the remainder of each 10 mins set

– your score is the slowest of the 3 rounds

– modify reps/distance so that 7-8 min rounds are attainable

– If you are not a strong rower/runner cut down to 400m

(Compare scores to April 3rd, 2019)

ACCESSORY

Cool down, roll out, mobilize, work on a weakness,

– and / or –

Crossover Symmetry “Plyo” or “Iron Scap”

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