Mobility:
Roller- Glutes, Quads, Calves
Warm Up: 3 Rounds
Back Rack Reverse Lunge x 3/leg
Dumbbell RDL x 5
Split Jump x 6
Strength: 4 Sets
Minute 1 - Back Rack Reverse Lunge x 6/leg
Minute 2 - Dumbbell RDL x 8
Minute 3 - Split Jumps x :30
Minute 4 - Rest
WOD: 4 Sets, 1 set every 4 minutes
Row 250m
*score slowest set