Warm Up

100m run

4 each side push ups + Ts

5 inchworms

100m run

4 each side perfect stretch walk

5 each side DB bent over rows

100m run

10 each side lateral hops over DB

10 each side reverse lunges

Mobility

child's pose with shoulder variation x 30 seconds

child's pose with arm lift offs x 8 each side

thread the needle to thoracic rotation x 8 each side

deadbugs x 10 each side- slowly

WOD
"Rowing Run"

For Time

100 DB plank rows
every break you run 200m
50/35 or 35/20


Core Finisher
https://www.youtube.com/watch?v=2TNtOSzpcYA&t=2s
3 sets of:
L-Sit Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Straddle Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps