Warm-up Every :30 For 5 Minutes
7 Wall Ball
Group Stretch
Barbell Warm Up Weightlifting Pause Front Squat + Front Squat (1@50%, 1@55%, 1@60%, 1@65%, 3x1@70%, ) Metcon Metcon (Time) 3 RFT
500 M Row
12 Burpees
21 Box Jump (24/20) Cool Down 800 M Cool Down Jog
Couch Stretch
Pigeon Pose
Frog Stretch
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