Warmup
bike 2 min
5x cobra + child pose
wrist clock work mobility
bear crawl down + high kicks back
alt lunges down + high knees back
duck walk down + 10 second scap hold
Strength / Skill
a. FSQ 3x3 (increase each set)
b. BSQ 3x3 (increase each set)
c. Arnold Press 3x5
WOD
3RFT
Bear Complex
rd1 115/75
rd2 135/95
rd3 155/115
Benchmark
ROW 500 METERS FOR TIME
record time
