WOD
Mobility
Banded Stretch (Upper/Lower)
Samson Stretch
Seated Pike Stretch*
3 Minute Row
*https://www.youtube.com/watch?v=YUIz5u1dTJI
Strength
4 Sets
12 Single Arm DB Row (e/arm)
15 Pike Leg Lifts + 5 Dragon Flags
15 GHD Hip Extensions (weighted)
Pike LL: https://www.youtube.com/watch?v=_2Pvon_vYyY
Dragon Flags: https://youtu.be/04FvC4JcisU?t=51
Conditioning
For Time:
1k Row
Rest 1 Minute
500m Row
Rest 2 Minutes
250m Row
Rest 30 Seconds
1k Row