Warm up: Zombies
10 Bird Dogs
WoD: For time + reps (15 min cap):
Row 3K (Men) /2.5K (Women)
AMRAP DU’s in the remaining time (A/B/C) Singles / 3
Cash out: 15 T2B / KTE / High Knees (unbroken, if possible)
MOB: Roll Posterior Chain / Calves
Coach’s Tip: This should leave you about 3 minutes to do as many DUs/Singles as you can. At least you’ll only row for 15 minutes today! Better than running it!