Partner Time!

Warm-up:

3 Rounds:
  1. 10 Kettlebell Swings
  2. 10 Back Extensions
  3. Samson Stretch 30 seconds on each leg
  4. Run 200m 

Mobility:

Quad Stretch/Hip Opener

Announcements:

Quality Sleep. It's Important!

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

Wod:

Partner Time! 
 
Partner A Rows while Partner B Completes 3 Rounds of:
 
5 Ring Dips
10 Kettlebell Overhead in Place Lunges 16kg Kettlebell /10 lbs plate
15 Abmat Sit-ups
 
After Partner B finishes then switch and Partner B rows. Continue in this manner.
30 Minute AMMAP
Both athletes score total meters rowed.