Yes its flip flopped today
A-Warm-up
B-MuscleChainRecruitment/Core:
6min EMOM of max toes to bar. Your set stops when your movement stops.
C-Mobility:
Row 200 slow and pay attention to tight points when you actually try to have good form.
-Spend 5-10min PER HAMSTRING as video shows
-Spend 5min on any other tight areas remaining from movement such as back, etc.
http://www.youtube.com/watch?v=14Y-MU4o0wsWOD:
for time:
-200m row
-30 standing wall ball toss 20/14 (see below)
-400m row
-25 swb
-600m row
-20 swb
-800m row
-15 swb
-1000m row
-10 swb
no squat, just the throw, target height of choice but must have at least 1′ of height above hands on throw and full arm extension. Don’t cheat yourself, aim for a high target) If you need to do a sm dip to absorb catch, that is ok.
cap time at 22min