Foam Roller 8-10 minutes of the following;
Thoracic/Hams/Glutes/IT-Band above-below knee/Quads/Calfs
Shoulder & Hip Mobility
Buy In/Cash Out:
500m Row in less than 2 minutes
W.O.D. FOR TIME
Bike 2 miles
Burpees x30
20# Dumbell Thrusters Right Arm x10(MedBall Depth Target)
Bike 2 miles
Burpees x20
20# Dumbell Thrusters Left Arm x10(MedBall Depth Target)
Bike 2 miles
20# Dumbell Thrusters BOTH ARMS x10(MedBall Depth Target)
Burpees x10
Stay Strong!
-Johnny
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