0-5 :WARMUP
IF YOU ARE LATE YOU RISK INJURY.
Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
5-15: PRE COND
Rowing Form Review
15-35: CONDITIONING
20m AMRAP
200m Row/Ski (Alternate)
*After 2 Rounds, 200y Farmer Carry (Start at Dumpster, Walk to far stop sign and back.