Warm Up
150M Row – Legs Only
5 Moon To Sky
10 Seated Strict Press
150M Row – Legs & Lean
10 Front Squats
10 Push Press
150M Row – Arms Only
10 Thrusters
250M Row All together
Mobility
Quad Rolling
IT Band Rolling and Stretching
Strength
E2MOM12
Box Squat
3 Reps
WOD
500m Row
21 Thrusters 95|65
500m Row
15 Thrusters
500m Row
9 Thrusters
Level 2- 75|55
Level 1- 55|35