Group: Zombies
Butt Kickers
Flamingos
Agility Ladder
Bird Dogs
Scorpions
Review: Efficient Rowing Technique
WOD: Row 3000m for Time
Use multiple heats as necessary (use the countdown feature on the rower)
MOB: Roll Posterior Chain
Group: Zombies
Butt Kickers
Flamingos
Agility Ladder
Bird Dogs
Scorpions
Review: Efficient Rowing Technique
WOD: Row 3000m for Time
Use multiple heats as necessary (use the countdown feature on the rower)
MOB: Roll Posterior Chain