Mix & Match: Run/Row

Group Warm-up:

The Running Warm-up
Complete individual warm-up prior to class.
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walk: Inside, Outside, Heel, toe w/PVC Shoulder ROM
  3. Agility Ladder x2
  4. Jumping Air Squats
  5. Run 10m x5 or Run 200m

Announcements:

See the Doc Tomorrow @ 3:30!

Mobility:

Foam Roll: Quads, Hammies, Adductors and Abductors

Skills & Technique: (Click below for links to more info)

Wod:

Mix & Match: Run/Row
 
Run and/or Row 30 Minute AMRAP
Greg KeeterRow, RunComment