Warm Up:
Shoulder Stretches
Squats
High Knees
Light jog
Run
Lat. Shuffle
Leg/Hip/Calf Stretches
WOD: Two Teams
Men on one team & women on another team.
KB Shuttle Run 25, 30, 35, 40
Complete 1 round per person then complete a 200 m. row. Rest and wait your turn to repeat both exercises. 1st Team to 5000 m. WINS!
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