- 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
- :30 Seconds
- Movement review
- Rehearsal
- 1 Round
- 250 Meter Row
- 200 Meter Run
- 1 Round
- WOD “Boat Race”
- 3 Rounds For Time:
- 500 Meter Row
- 400 Meter Run
- Rest 3 Minutes Between Rounds
- 3 Rounds For Time:
- Mobility
- Sink stretch
- Banded hip in extension