PRIMER:
3 Rounds For Quality
1 Minute Cal Machine
20 Alternating Lunges
50 Ft Farmers Carry Per Side
10 Walk Outs
MOBILITY:
Downward Dog
Extended Arm Lizard
GYM WOD: Aerobic Flush
5 Rounds
500M Row
400M Run
NO Rest Btw Rounds. Constant Movement for 5 Rounds. Row should take 2 Minutes or less. Run should take 2 Minutes or less. Modify distances so you finish around the 2 Minute marker for each. This is just a flush after 21.1
AT HOME WOD:
5 Rounds:
2 Minute Cal Machine or Burpees
400M Run