July 16, 2017

A. Warm Up
Warm Up
Foam Roll - 90 seconds each
Thoracic
Glute
Quads and Adductors
Lats
Hamstrings

followed by: 3 rounds: (every round increase speed on the row)
100 m Row
3 inch worms
6 Spiderman Lunge and reach
9 Bottom half of burpee
Scoring: Not Scored

B. Bear Complex 6 Sets
Every 4 minutes, for 24 minutes (6 sets):
Bear Complex

C. Row 2 km
For Time:

1. Row 2 km