Warm up
A- Roll t spin & hamstrings/ 2x 5m dynamic walk + 7 good mornings
B- Combo Activation #1
Overhead banded circles
Hitchhikers
Band walks (Lateral & FWD/REV)
Skill
Stone G2S & Sprint start rowing
WOD
(W) Test #8
1 minute max effort stone GTS W/#95 M/#145
(M) Test #9
Max effort 500m row
GoFit
Warm up
A- Roll t spin & lats/ 2x 5m dynamic walk + 7 good mornings
B- Combo Activation #1
Overhead banded circles
Hitchhikers
Band walks (Lateral & FWD/REV)
Skill
Stone squats and G2S
WOD
5x
20:40
-Stone G2S
-Rowing
-Stone Squats
-Jump rope
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