Warm up
A- Roll t-spine with double ball and barbell/ Mash glutes + 20 step up with pop
B- Pose technique #3
Pose running drills
-Stationary pulling
-Jump rope run
-Jump rope go!
-Pistol drill
-Partner blind running
Skill
Running technique
WOD
For time:
Row 500m
Run 400m
Row 1000m
Run 800m
Row 1500m
Run 1200m
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