Warm-up
3 rounds for quality
15 cals on a rower
10-15 push-ups
20 hollow rocks
Mobility
Standing unilateral chest openers – 3×20 each side
Cow’s face w/PVC – 1 min each side
Sitting tricep stretch – 1 min each side
WOD
“No shirt, no problem”
E8:00 for 40:00 total
800m run
15 C2B
15 HSPU
***You should be getting around 2 min of rest every round. If it is very far off of that you must scale either the run or the movements to ensure the proper recovery time between.
