Warm up(0:00-10:00)
:30 sec slow row
:30 sec walkout

:30 sec mod row
:30 sec heel grab

:30 sec fast row
:30 sec downward dog with foot pedal

Mobility(10:00-15:00)
Front rack stretch-1:00 min
Chest stretch-1:00 min per

Skill/Teach(15:00-25:00)
Toe to bar-
Long hollow body, Let hips create momentum, active shoulder

Row-
Quick handle return, 11 o'clock position, full range of motion

Lunge-
Chest high, knee touch ground, knee behind toe

Metcon(25)
“Wreckless”

For Time:

27-21-15-9:

Toes to Bar

After each round:

20/14 Calorie Row

50′ Front Rack Wreck Bag Walking Lunge (50/35)

Opt(12)
5x5 hip ext
3x6 rev fly
3x6 hammer curls

Finisher
30 cuff iso
60 bicycles
1:00 min samson per