MOB: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
15 Air Squats
WoD: For Time in teams of 2 or 3
Break up the rowing as you want, except the partner(s) not rowing must hold a bottom air squat position for 20 seconds before rowing again. Use of poles or other implements to aid in getting down into the proper chest high position is not only allowed, but recommended for those still working their mobility.
6000m Partner Row Comp) 8000m
MOB: Roll Posterior Chain & Quads / Lats / Mash Forearms