Warm Up
Pigeon and lizard
200m row/bike/ski
3x
10 hip bridges
15 push ups
200m row/bike/ski
Strength
15 mins. Turkish get ups
WOD
Partner WOD
100 burpee buy in
5K row or 5 mile bike
400m run together
Post
50 windshield wipers
Shoulder mobility work
Warm Up
Pigeon and lizard
200m row/bike/ski
3x
10 hip bridges
15 push ups
200m row/bike/ski
Strength
15 mins. Turkish get ups
WOD
Partner WOD
100 burpee buy in
5K row or 5 mile bike
400m run together
Post
50 windshield wipers
Shoulder mobility work