Warm up(0:00-12:00)
“Rowling”

followed by…

Quad Stretch 
Knee to Chest 
Soldier Kicks 
Cradle Stretch 
Side Lunge 
Walking Samson 
Walking Spiderman 
Walkouts 
Straight Leg Bear Crawl 
Skip for Height 
High Knees 
Butt Kickers

Mobility(12:00-14:00)
Down dog to foot pedal

Teach/Skill(14:00-30:00)
Row
Double unders
Farmers carry

Run through(35:00-40:00)
5 cal row
15 du/su
25m farmers carry

Metcon(35:00-60:00)
"Under Water"
3rds
50/35 cal row
100 double unders
200m farmers carry 70/53

Optional(12)
5x100m hill sprints
1600m run/walk
5x1 back squat(form)

Finisher
Walking heel grab
Walking knee grab
30 scap push ups
1 min calf stretch
1 min chest opener
60 dbl crunch