RUN OR ROW INTERVALS

1. WARM UP
Mobility WOD

Dynamic Warm Up
- POSE Run Drills

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Power Snatch, 6x2

B. Front Squat, 5x5

C. Bench Press, 7x1

4. WOD
Pick Either A or B:
A. Run - 2x1mile
B. Row - 2x2000m
- Rest 3 min between rounds