Warm UP
400m Run
Instructor Led Mobility
roll out the forearms
bottom squat holds
hip and dorsiflexion mobility
36 burpees
Skill
Pull ups – get off the band and into strength!
Front Squat 6 x 3 heavy
WOD
500m Row
25 Pushups
4 RFT
After Party
5 rowing sprints 125M – fight for those last 25M!
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