-Warm Up-


2 rounds


10 groiners

5 inchworms + push up

1 min stiff legged row

8 sciatic nerve floss

8 cat/ cow

5 single arm DB thrusters (each side)




-Strength-


Work up to a 2 rep cluster

(From the floor)


-WOD-


25 minute cap


With a partner


Row 4k


Alternating every 250-500m

⁃athletes can choose either or


Every 2 minutes 10 thrusters 135/95

⁃scale as needed