Warm up(0:00-10:00)
Rowling x5
Penalty=jump squats
then
10 jing jang
10 spiderman

10 jing jang
10 active samson

10 jing jang
10 warrior squats

Mobility(10:00-15:00)
1:00 min pigeon pose per
1:00 min calf stretch

Pointers(15:00-25:00)

Box jump overs-stay focused, step over if need be. Hips do not have to open on box jump overs.

Row-full rom, finish at 11'o clock position, full rom.

Metcon(10)

“Last Chance”

AMRAP 10: Row for Cals

On the 1:00… 1 Box Jump Over (24/20)

On the 2:00… 2 Box Jump Overs (24/20)

On the 3:00… 3 Box Jump Overs (24/20)

On the 4:00… 4 Box Jump Overs (24/20)

On the 5:00… 5 Box Jump Overs (24/20)

On the 6:00… 6 Box Jump Overs (24/20)

On the 7:00… 7 Box Jump Overs (24/20)

On the 8:00… 8 Box Jump Overs (24/20)

On the 9:00… 9 Box Jump Overs (24/20)

Score=cals rowed

Opt(12)
1600m walk run
5x100m hill sprint
3x6 curls w/press
3x10 dips

Finisher
30 cuff iso
100 flutter kicks
2 min hamstring stretch