Warm-up: Dynamic movement - walking lunge, air squat, leg swings, push-ups, bounding, side lunge, side shuffle, burpee to sprint, and inch worm.
Skill: Review Burpee Box Jump, Toes to Bar, and Rowing technique.
1 minute Row (Cal)
1 minute Max Rep Burpee Box Jump
1 minute Max Rep Toes to Bar
1 Minute Rest
*Record total reps for each round.
Easy 500 meter Row, 15 Wall Facing OHS (slow and smooth), and foam roll / mobility.