Warm up(0:00-10:00)
Rowling x5
Penalty=erg jump overs
then
5 active dive bombers
:20 sec down dog with foot pedal

5 active dive bombers
:20 sec knuckle drags

5 active dive bombers
:20 sec cossack squat

Mobility(10:00-15:00)
:30 sec chest opener per
:30 sec couch stretch per side

Pointers/Review(15:00-20:00)
Row-quick handle return, finish at 11'oclock position, keep chest high.

Erg jumps-consistent pace, be aware of erg, stay focused.

Lunge-chest high, knee touch, keep knee behind toe.

Metcon(20)
3rds
750m row
30 erg jump overs
30 reverse lunge

Opt(12)
400m x3 on the 3:00
5x50m sprint
5x6 hip extension

Finisher
30 scap push ups
100 bicycles
1:00 min quad smash per