Essentials:
A.
12min
Advanced Rehab Warm Up
B.
Granite Games ThrowDown WOD #4
15min AMRAP
Row x 250 meters
Burpees Over Rower x 10 reps
*Partner 1 Completes a full round, then partner 2 completes a full round, etc.*
C.
Mobility
Lizard R x 1min
Lizard L x 1min
Pigeon R x 1min
Pigeon L x 1min
Squat Hold x 4min
Fitness/Performance:
A.
12min
Advanced Rehab Warm Up
B.
Granite Games ThrowDown WOD #4
15min AMRAP
Row x 250 meters
Burpees Over Rower x 10 reps
*Partner 1 Completes a full round, then partner 2 completes a full round, etc.*
C.
Mobility
Lizard R x 1min
Lizard L x 1min
Pigeon R x 1min
Pigeon L x 1min
Squat Hold x 4min