WOD
Mobility
Quad Barbell Smash
Tricep Barbell Smash
Banded Lat Stretch https://youtu.be/WUFuWuYf_u0
Primer
3 Rounds:
250M Row
6 e/side KB Clean and Press
6 ea transitions from Down Dog to Cobra
Conditioning
Teams of 4, for total Calories:
3 Rounds
15x30ft Shuttle Run (down+back = 1)
Max Calories on Rower
2 teammates on the shuttle, 2 on the rower. Switch after all of the shuttles are complete.
