Mobility:
Roller – Back, Glutes, Hamstrings
+
Elbow Lunge
+
Pigeon
Warm Up: 3 Rounds
Bike :20
10 squat Jumps
Run 100m
WOD:
:20 on/:20 off of:
Burpees/KB Swings
x 6
rest 5 minutes
:20 on/:20 off of:
Bike
x 6
rest 5 minutes
:20 on/:20 off of:
shuttle run, 50m down and back
rest 5 minutes
With a partner, row 2000m, alternate every 250m (not for score)