10′ Dynamic Warmup

ENDURANCE TRIATHLON!
6 Laps Around AL
1500m Row
1.5 Mile Bike

Stagger the start by 3:00 in 3 waves

Wave 1: Start then rest 2′ and complete the other exercises from wave 2 and 3
Wave 2: 3 Rounds 30″ on/30″ off Plank Hold then start at 3:00 mark
Wave 3: Complete Planks with wave 2 then 3 rounds side plank 20″ each side then 20″ rest then start at 6:00 mark

3 Rounds:
10 GHD
1 Rope Climb

Lacrosse Ball Bottom of your feet
Foam Roll