I. Row 500m
II. Dynamic Series & Foam Rolling
III. ROMWOD: “For The Birds”
IV. Remedial Mobility & Movement Prep/Warm-ups
4 Rounds for time of
15 x Thrusters (45/35lbs)
20 x GHD/Abmat Sit-ups
Notes: 20 Minute hard time cap on this little gem today, Ninjas. Thrusters may be performed at a heavier/more challenging weight as needed with the intent to be unbroken to two set efforts per round to clear the movement.
Post scores to comments.
Extra Credit, time permitting of
4 Sets, on the 2:00 of
12 x GHD Hip Extensions
*Scale to a traction hang as needed for mobility and cool down efforts.