Mobilty
Limber 11

Skill/Strength
1a) DB Reverse Lunges: 3 x 12. Rest 60s.
1b) Ring Rows: 3 x 8-10. Rest 60s.
1c) Weighted Sit-ups: 3 x 12-15. Rest 60s.

Metcon
Every 4:00 x 5 Sets:
Row 500 meters
*Max Effort Each set.