WARM UP
Stick pass through
Push up
Wall squat
1 leg hip hinge
Side lunges
Push up
Wall squat
1 leg hip hinge
Side lunges
BUY IN
With a 15min running clock:
Find a heavy single for Front Squat
Find a heavy single for Front Squat
WOD
3RFT
Row 4 min
1 min break
1 min break
Score is total meters rowed
CASH OUT
EMOTM 15 min
50m Sprint
50m Sprint
MOBILITY
T-spine and hamstring
*Buy In, WOD and Cash Out are all 15 min so class can be broken into groups of 3 to accommodate number of rowing machines
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