Essentials:
A.
12min
Advanced Rehab Warm Up
B.
30min Not an AMRAP
Row x 15/13 cal
Dumbbell Death March x 50ft
Flutter Kicks x 40 reps per leg
Row x 15/13 cal
Dumbbell Bear Crawl x 50ft
Mountain Climbers x 40 reps per leg
Mobility
Foam Roll Calf x 2min per side
Foam Roll Glute x 2min per side
Fitness/Performance:
A.
12min
Advanced Rehab Warm Up
B.
30min Not an AMRAP
Row x 15/13 cal
Dumbbell Death March x 50ft
Flutter Kicks x 40 reps per leg
Row x 15/13 cal
Dumbbell Bear Crawl x 50ft
Mountain Climbers x 40 reps per leg
Mobility
Foam Roll Calf x 2min per side
Foam Roll Glute x 2min per side