Warm-up
0-5:00
Briefing
5:00-30:00
Pigeon Stretch 2 minutes each side
Cat/Cow Stretch 2×20
Banded Hamstring Pull 2×15
Hamstring High Rig Hold 2 minutes each side
Pick Drill
30:00-55:00
Metcon (Time)
Partner WOD
You Go/I Go
Row
100m
200m
400m
800m
1000m
Each person has their own rower