BUY IN:

Mobility

Foam Roll

Lacrosse Ball

Banded Stretching

2 x :30 Bar Hang

3 x 8 Shin Jumps (Vest/Ankle Weight if needed)

 WOD:

4 x 500 m Row

-Rest as needed

– For every row that deviates more than 5 seconds off your fastest time, you owe 30 OH Plate Squats after you complete your final row