02.13.2021

Warm up
3 sets
6-8 half kneeling bottom up KB press/side
12 lateral banded walks/side
12 scapular push ups on elbows


Primer
9:00 EMOM
min 1 -row or bike 30 second acceleration (10 sec medium, 10 sec fast, 10 sec hard)
min 2 -10-14 reps single arm KB swings
min 3 -10 reps feet together air squats

WOD
"Smooth Sailing"
For Time
Row 1000m/800m
50 devil's press 35/25 20/15
200 feet walking lunges with DBs front racked
after
complete 50 v-ups- sub tuck ups

Cool Down
seated forward fold 1:00
supine twisted cross x 30 second each side
child's pose 1:00