Warm up:
Light KB Cleans
Med Ball Kick-ups
In-Place Lunge
Strength: 15′ to find 5 x 5 Kettlebell Clean (each arm) Heavy as possible
WoD: For Time
1000m Row
Then,
5 Rounds of:
100 Flutter Kicks (L+R = 2)
40’ Bear Crawl
100 Flutter Kicks (L+R = 2)
40’ “Triple Jump” Strides
Then,
500m Row
MOB: Roll Posterior Chain / Lax Glutes