• Row, ride, run or rope.
• Keep moving until the coach begins the session.
• DS/BM
• Wrists
• P/S/P/C
• Scorpion
• Windmill
• Achilles/Leg swing
• Shoulders (PVC or bands)
• GM (stretch)

• Hollow rock / Superman

• OHS

• Row 250m for time

• OHS 5x5

• 50-40-30-20-10
• JPU
• Sit-up

• DU's (5 minutes)

Mobility / Stretch