Warm up(0:00-8:00)
1:00 min slow row
1:00 min active spiderman

:45 sec moderate row
:45 sec down dog w/foot pedal

:30 sec faster row
:30 sec active dive bombers

"Dumbbell warm up"

(completed with light dumbbells) 
5 Stiff-Legged Deadlifts
5 Front Squats 
5 Strict Presses
5 Lunges (each leg)
5 Strict Presses
5 Front Squats 
5 Stiff-Legged Deadlifts

Mobility(8:00-10:00)
Chest stretch-:30 sec per
Pigeon pose-1:00 min per

Skills/teach(10:00-25:00)
Row
Full range of motion
Quick handle

Prep: 0:30 sec row feet on top of straps to find ideal row position.

Farmers carry-
Find a weight that you can do with one to two stops max

Prep: 30m farmers carry

Lunge
Step forward
Knee behind toe
Chest high

Prep: 10 walking lunge

Run through(25:00-30:00)
100m row
15m farmers
15m lunge

Metcon(30:00-60:00)
“Catch Fire”

3 Rounds For Time:

1,000 Meter Row

200 Meter Farmers Carry (50’s/35’s)

100′ Walking Lunge

Opt(12)
5x2 bench or strict press
800m walk, 800m run
5x3 strict toe to bar or 5x5 ghdsu for quality

Finisher
30 scap push ups
15 side plank punch thru
100 bicycles
2 min hamstring stretch