4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 200 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run or Row 200 meters (faster than the first 400)
4 Minutes of Lat & Subscap Mobility of Your Choice
Run or Row 200 meters (at your 5k pace)

Focus on relaxed breathing throughout the mobility drills and also the 200’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.

Everyone grab: a Barbell, weight used for WOD, clamps, Abmat, and a Jump Rope

We'll spread the boxes out to where everyone has one near them.