1. “Slow and Steady”

2:00 Row or C2 Bike
14 Unweighted Step Ups
12 Empty Bar Good Mornings
10 Banded Pull Aparts

*Row or Bike at a slow pace to 2:00, after 2:00, perform one round of other movements. When you have rowed 3000/2500m or biked 6000/5000m you are done.

*25 min time cap

2. Coach Lead Mobility