March 10, 2017

A:Warm Up
00:00-6:00
Run 2 laps
Row 2 minutes
Bike 2 minutes

06:00-10:00
Lower body mobility flow, coach led.

10:00-13:00
Upper body movement flow
Coach led

13:00-20:00
Review movements and set up

B: Metcon (No Measure)
Skill work for 10-12 minutes.

C: Metcon (5 Rounds for time)
Every 5 Minutes for 20-25:
Run 1 lap
10 Calorie Row
10 Burpees
10 Deadlifts @ 155/105
Run 1 lap
Scale as needed to leave some time for rest at the end of each 5 minutes.