Warm Up

Coach's Choice

Mobility:
~Couch Stretch
~Hamstring
~Calf
~Forearm

Performance & Sport

A. WOD Prep

B. Teams of two, AMRAP 20:00
2-4-6-8-10-etc
200m Row (alternating each row)
60' Shuttle Run (alternating each 60')
Rope Climbs (any order)

Athletes must alternate for the rowing and running portions, but break up the rope climbs as desired.

C. Tabata Flutter Kicks