Warm-Up
500M Row as a group
Then
2 Rounds of
10 Rower Knee Tucks
10 Rower Hamstring Curls
Squat Therapy
Mobility
Glute Rolling
IT Band Rolling
Strength
E3MOM15
1. Back Rack Reverse Lunge – 10 Reps (5 ea)
2. 10 Weighted Glute Bridges
3. Rest
WOD
3 Rounds
42|35 Calorie Row
21 Thrusters 95|65
Level 2- 75|50
Level 1- 55|35
Extra Work
15 Bar Muscles Ups
30|24 Cal Ski
100 Double Unders
12 Bar Muscle Ups
30|24 Cal Ski
100 Double Unders
9 Bar Muscle Ups
30|24 Cal Ski
100 Double Unders
*Scale Bar Muup # as necessary or scale to C2B Pull ups. Ideally no