Mobility:
Shoulders

Skill:
Rowing Technique
Sprint Starts

Workout of the Day
Option 1- 20min Stroke Rate Row
Option 2- Skills
Option 3-
EMOM x 20 45sec work/15sec Rest
1- Row
2- L-hang from bar, Strict Toes to Bar, Candlestick Levers
3- Bike
4- Double KB Front Rack Hold or Walk, Sandbag Hold or Carry, Bottom of Squat Hold
5- Russian Twists, Side Plank, Windshield Wipers
For 2/4/5- you can pick one of the options each round or stick with the same one each time.