Skill/Strength:
Every 1:30 for 5 Rounds
Row 100m FAST
Metcon:
3 Rounds
15 Back Squats 135/95lbs
15 GHD Situps
15/12 Cal Echo Bike
-Rest 2 min between rounds
-Don’t pace
-22 min cap
Mandatory Mobility:
3 min quad smash per side
3 min adductor smash per side
3 min hamstring smash per side
