Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill

5 bulgarian split squat each leg (with dumbells)

7 box jumps

afap

rest 2 min

3 rounds

record splits and weight.

wod

Time trials.

row each distance. rest as needed between sets

1k

750

500