Rowing
10 rounds for time of:
500 m Row
Rest 1:30 mins between effort
Accessory Work
4 Rounds for Quality
100 ft. DB / KB Overhead + Front Rack Carry,
Hand Over Hand Sled Pull, pick load, 100 ft
25 Banded Face Pulls
Mobility Work
Accumulate the following times/reps:
10 L/10 R Hip Complexes*
3 mins Seated Straddle Stretch
3 mins Thoracic Spine Foam Rolling
20 Prone PVC Sots Press
30 Hamstring Curls
30 L/30 R ATG Split Squats
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