12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Row Intervals 5 x 90″ On / 90″ Off for Max Distance

Your total distance covered divided by 10 are “free” reps toward 300 of any combo of the following:

MB Slams
V-up

Immediately after last 90″ rest interval go into it (6′ Cap)

*Example: Row of 2250m = 225 reps = 75 more need done

Body Armor – 3 Sets:
Lying DB Chest Fly x10
Standing DB Lateral Raise x10
DB Staggered Stance RDL x8e