Primer: 3 Rounds:
50s Easy | 40s Moderate | 30s At 2K Pace
2 Rounds:
20 Good Mornings
20 Lunges
20 Banded Pull Aparts
40s Walk Outs
Mobility:
Extended Arm Lizard Pose (2 Minutes per side)
Frog Pose (2 minutes)
Primer 2: 60s at PR Goal Pace for the workout
WOD: 2K Row