1.Warm up

DU/DT/SU TABATA

50ft Inchworm

20 Shoulder Tap

 

2.Mobility

Pigeon Stretch

Ankle

 

3.Skill

Row

Catch-Drive-Finish-Recovery

 

4.Cardio

3 Round For Time (25min cap)

1000/800m Row

30 Burpee Broad Jump

1000m Run

200 Jumping Jack