Essentials:
A.
12min
Advanced Rehab Warm Up
B.
30min Not an AMRAP
Row x 500 meters
Framers carry x 100 ft
Bear Crawl x 100 ft
Row x 500 meters
Step Ups x 20 reps 24/20
Crab Walk x 100 ft
Mobility
Lizard x 2min per side
Pigeon x 2min per side
Fitness/Performance:
A.
12min
Advanced Rehab Warm Up
B.
30min Not an AMRAP
Row x 500 meters
Framers carry x 100 ft
Bear Crawl x 100 ft
Row x 500 meters
Step Ups x 20 reps 24/20
Crab Walk x 100 ft
Mobility
Lizard x 2min per side
Pigeon x 2min per side