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.
