Mobility:
Barbell Quad & Calf Smashing

Midline/Stability:
3 sets
4 TGU (each)
10 Single Leg RDL (each)
6 Strict T2B @2111 or Candlestick @2111

Workout of the Day Options

Option 1-
2 person team
3000m Row
4x 1min Plank Hold (2 each)
40 Reverse Burpee
40 Parallette Pass Thru

Option 2-
Stroke Rate Row
20min

Option 3-
Skills
3-4rds Not for time
2 Rope Climb
10 Roll to Candlestick
20ft HS Walk
10 Ring Pull-up
4 TGU (each)
10 Strict Dip
10 BB Bicep Curl
10 DB Bench Press