Oxygen is over-rated!

Soft tissue:
Foam roll:
Quads
T-spine
adductors
IT bands

Ball roll:
Glutes
Calves

Mobility:
10 Wall hip flexor mob
10 Wall ankle mob
10 Spiderman walk with rotation
10 Kneeling adductor mob
10 Bent over t-spine w/rotation

Warm up x 2:
12 Seal jacks
12 Split jacks
12 High knee skips
12 Hip extensions
12 Ring rows
12 Ankle hops
12 V-ups

Work out of the Day:
For time:  5 max efforts of:

500 m row.
4 minutes rest between efforts.

Post times and thoughts to comments.

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