WOD
Mobility
Lat Foam Roll
Quad Foam Roll
90/90 Hip Stretch
Primer
2 Rounds
10 Quadruped KB Pullthrough
6e/leg Deficit Lunges
8 Swimmer’s Stretch
Conditioning
In any order:
A) 2K Row for Time
B) EMOM for 5 rounds (15 min):
Min 1) 8 Ring Rows + 12 Banded Tricep Ext.
Min 2) 12 Weighted Stepups (20″)
Min 3) Max Abmat Situps
Larger classes will need to split up.