Mobility:
Warm-up:
3x
100m row
20 hopping line drills
10 step-ups
20 mb pullovers
3x
100m row
20 hopping line drills
10 step-ups
20 mb pullovers
Endurance:
5x 200m Sprints on Rower
WOD:
amrap 12 mins
15 KB Swings
10 Box Jumps
5 OH Lunges