200 m jog with arm circles
2 x 10 Wall Squats
3 x 1 Wall Walks
3 x 5 HSPU
Hip Mobility/Shoulder Mobility
~Hip floss, pigeon, couch stretch, deep squats, shoulder pass thrus, band stretches, wrist circles
 |
| Compared to a 21, 097 m row, 1000m will be peanuts |
Row 1000m (can be done at beginning or end, this wod will stagger start with groups of four at a time)
Then immediately following:
7 Pull Ups
7 Overhead Squats
Be sure to record your 1000m time for your log books.
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