Essentials:
A.
12min
Advanced Rehab Warm Up
B.
30min Not an AMRAP
Row x 250 meters
Battle Rope x 40 reps
Russian Kettlebell Swing x 40 reps
Row x 250 meters
CrossOver Step Ups x 20 reps 24/20
Russian Twist x 40 reps
Mobility
Foam Roll Lat x 2min per side
Foam Roll Quad x 2min per side
Fitness:
A.
12min
Advanced Rehab Warm Up
B.
30min Not an AMRAP
Row x 250 meters
Battle Rope x 40 reps
Russian Kettlebell Swing x 40 reps
Row x 250 meters
CrossOver Step Ups x 20 reps 24/20
Russian Twist x 40 reps
Mobility
Foam Roll Lat x 2min per side
Foam Roll Quad x 2min per side