500m row in 1:40
30min SMR/stretching
30min mobility/activation
3 rounds per tri-set:
Eccentric front squat: 3 at 165lb at 6:0:1
Bilateral squat jump and stick: 3
Resistance band tall kneeling anti-rotation hold: 0:35 per side
Eccentric landmine deadlift: 5 at 125lb at 5:0:1
10 banded ab wheel roll-outs
70-64 vs Green (after taking half 40-27 and then being down by 12ish after they went on a huge run...)
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