Teams of 2 for time:
2000m run (split into 200m intervals)
3000m row (split anyway)

MIDLINE
5 sets of :
:20 hollow body
directly into
10 hollow rocks www.youtube.com/watch?v=p7j02V1fIzU
*rest as needed between sets

MOBILITY
2 sets of:
15 cat/cows
1:00 each leg gastric stretch
1:00 each leg soleus stretch

HAPPY 21st BIRTHDAY EMILY!