Mobility – Prep:
2rds
Crab Walk 100′
x20 Walking Lunges
x20 Good Mornings
Then
Banded Lat Stretch 1min per side
Banded Shoulder Stretch 1min per side
Conditioning:
20min Running Clock:
1000m Row
then in the remaining time repeat:
x10 Lunges
x30sec plank holds