Warm-up:

Hip mobility w/ Lacrosse Balls

Deep Stretching to loosen up the hips

Inchworms

W.O.D.

6 Rds

60′ Weighted Lunges w/ K.B.’s (52/35)

60′ Broad Jumps

Group A (roll-ins on the rower between ea. round)

Group B (Floor wipers (25 ea. side) at the end of the W.O.D.)

Group C (200 meter run between rounds)