Fitness
10 minutes:
Working on squat mechanics and mobility
Rowing warmup:
5 strokes @20-22
5 strokes @22-24
5 strokes @24-26
5 strokes @26-28
5 strokes @28-30
5 strokes @30+
Maintain proper slide while increasing pressure
Teams of 2, both working and both complete the following
4 RFT
500 m row
50 air squats
Performance and Sport
3 minute AMRAP
15 CTB
10 thrusters 95/65
5 Burpee over bar
3 minute Rest
3 minute AMRAP
7 HSPU
7 Dead lifts 225/155
3 minute Rest
3 minute AMRAP
20 DU
15 KB swings
10 T2B
3 minute Rest
3 minute AMRAP
15 CTB
10 thrusters 95/65
5 burpee over bar
3 minute AMRAP
7 HSPU
7 Dead lifts 225/155
3 minute Rest
3 minute AMRAP
20 DU
15 KB swings
12 T2B
