Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex
-6 Groiners
-6 Frog Jumps to Praying Squat
-6 Cossack Squats
-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex
-10 Lying Handcuffs
-5x5 Pec and Pump Lacrosse ball roll-out
(5 Locations w/ 5 Pumps per spot)
-10 PVC Passthroughs
-10 Band Pull-Aparts

For time (20 min cap):
Rx
700 meter Row
70 Lunges (total steps)
7 Rope Climbs

Rx+
1000 meter Row
100 Overhead Walking Lunges (25/15)
10 Rope Climbs

Foam Roll:
1. Lats/ Under Arm Pits
2. IT Bands
3. Piriformis (Glutes)
4. Adductors to Groin
4. Quads
5. Quad stretch kneeling sitting tall
6. 10 x V-sit Rollovers
7. 10 x Groiners each side