Warmup:
Foam rolling x 10 minutes: upper mid back & lats
Rowing Technique x 10 minutes
Squat mobility
WOD:
Row 1000 m
10 wallballs
rest 3 minutes
Shuttle runs x 30
10 wallballs
2 min rest
Row 500 m
10 wallballs Rest 1 minute
Shuttle runs x 15
10 wallballs
Record final completion time (including all the rests)!
May 1, 2024
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
