WOD
Mobility
Banded Stretches (Upper/Lower)
Couch Stretch
Dynamic Warm-up
Primer
2 Sets
20sec Copenhagen Planks (e/side)
10e/side KB Crossbody RDL
15/12 Calorie Row
Strength
4 Sets (building)
10 e/arm Single Arm DB Row
12 BB Romanian DL
6 Dragon Flags
Conditioning
For Time:
1000m Row
Rest 1:00
500m Row
Rest 1:30
500m Row
Rest :30
250m Row