Flash Flood

PreHab: scap push-ups, hip bridges, hollow rocks

Warm-up: Row Progression (Power, Sprint)

Specific: Toe to Bar Progression (grip position)

WOD: 

Rx: AMRAP 20mins
25/17 cal row
15 burpees to target
15 toes to bar
*Sub DB weighted sit-ups if your hands are torn up or sore from 17.2

Option 1: AMRAP 20mins
20/14 cal row
15 burpees
15 knees to chest

Option 2: AMRAP 20mins
15/10 cal row
10 burpees
15 sit-ups

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