Conditioning:

Row’d Royalty 17.4+

“2K + Burpee Overs”

2000m Row

20 Burpees-Over-Rower

2000m Row

20 Burpees-Over-Rower

2000m Row

20 Burpees-Over-Rower

100m Row

 

For Time

 

Flexibility/Mobility:

Knees-to-traps – 1:30

Elevated Cat- 1:30

10 reps 2 pike/2 squats

Standing Pike – 1:30

Kneeling Achilles – 1:00/side

Butterfly – 2:00

 

 

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