• Warmup
  • :30 Seconds
    • Easy Jog
    • Quad Stretch
    • Knuckle Drags
    • Straight Leg Kicks
    • Medium Jog
    • Walking Samson
    • Walking Spidermans
    • Slow Air Squats
    • Fast Jog
    • Toe Walk / Heel Walk
    • High Knees
    • Butt Kickers
• Movement review
• Rehearsal
  • 1 Round
    • 250 Meter Row
    • 200 Meter Run
• WOD “Boat Race”
  • 3 Rounds For Time:
    • 500 Meter Row
    • 400 Meter Run
  • Rest 3 Minutes Between Rounds
• Mobility
  • Sink stretch
  • Banded hip in extension