A. Dynamic Stretches
B. “What a Mess”
“Teams of 5”
(For time)
200 synchronized single arm devil press 55/75
(2 people work; 2 people rest)
(Switch as much as needed)
Each person must complete a 1,000m row
(5th person)
At the top of every 5 minutes; 4 people completes a 300m run
(Everyone but the rower)
C. Static stretches
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