Warm-up – 5 min Pre-warmup: 200RT, leg swing, back twist, pvc
A. Ladder drills
B. Met-Con
“Jackie” Modified
For Time:
Row 1k
50 Thrusters (2 DB 20lbs men/15lbs women)
30 Pull Ups
C. 1 min plank all 4 sides
D. Flush
15 minutes on the rower at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.
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