Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

RCVR(30)
walk, bike, jog a couple miles or casually stretch for 20-30 mins or so.

Finisher
30 side bends
1:00 hamstring stretch

1:00 easy - > :30 moderate
1:00 easy - > :30 moderate / fast
1:00 easy - > :30 fast
WITH THE ROWER.
DO SOME DYNAMIC STRECHING FOR YOUR BODY AFTER WARM UP BEFORE STARTING WOD. USE NO MORE THAN 3-5 MINUTES AND START WOD.

For time :

30 Box step ups 24/20"
100 single unders
25 Box Step ups 24/20"
75 single unders
20 Box Step Ups
50 single unders

ReTest:
Row/Run/Bike/Ski
20min. Max effort.

RestDay

3-4 rounds, rest as needed:

1) 10 Banded Pull-Aparts
2) 5-10 Parallette Passthrough
3) 10+10 Single Arm DB Bench
4) 5 High Box Jump

19-15-11-7

Double-Unders
Push Presses 50/40

Toes to Bar

rest 2'

For time

19-15-11-7
Hang Clean 50/40

PullUps

Resisted Nasal Breathing: 15 Breaths
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch

For time in team di 2
50 burpees
50 Thruster
50 burpees
40 Thruster
50 burpees
30 Thruster
50 burpees
20 Thruster
50 burpees
10 Thruster