Grab light/med KB

10 Cal Row

10 Iron Cross

10 Kneeling Lat Stretch

10 Bow to Bend

50’ suitcase carry l-hand

50’ suitcase carry r-hand

10 Quadruped Thoracic stretch – see video below, courtesy of Functional Bodybuilding

Super Squat Hip Sequence –  See video below, courtesy of Mobility WOD



Cals on Bike

*100M Dual KB Farmer Walk (70/53) after every round

Video courtesy of ShapeFit. Not gonna lie, this one is a bit of a grinder.  The row will push you, and the Farmer’s walk will make trying to catch your breath pretty darn tough, but stay focused and keep moving forward to get through this.

Scaling Options:

If no bike available, go rower or ski erg, or go 600/400/300/200/300/400/600 M running

KB weight -> 53/35 -> as needed

Cool Down:


1:00 Banded Hamstring Stretch per Side

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