Throwback
CFR 10 year

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Posterior chain smash and floss

Health and Fitness
A. Four sets of:
A1. Deadlift x 6-8 reps @ 20X1, Rest 60 seconds
A2. Ring Row x 8-10 reps @ 2112 (hold for 2s at top), Rest 60 seconds
B. Rowing Helen
3 rounds for time:
500m Row
21 Kettlebell Swings (55/35)
12 Pull ups
Classic:
A. Four sets of:
A1. Deadlift x 8 reps Suggested Loading – 70%-75%, Rest 60 seconds
A2. Ring Row x 8-10 reps @ 2112 (hold for 2s at top), Rest 90 seconds
B. Rowing helen,
3 rounds for time:
500m Row
21 Kettlebell Swings (55/35)
12 Pull ups
-12 min time cap_

C. Mobility: Foam Roll