-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)


Work up to a 2 rep cluster

(From the floor)


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