Warm-up
0-5:00
Briefing
5:00-30:00
Foam Roll
Row 30:30
Tabata Hollow Rocks
Kneeling Lunge Knee Raise
Kneeling Kickouts
90/90 Pigeon Stretch
90/90 Internal Rotation Lift
Ankle Hops no hips
Ankle Hops Loaded Hips
Knee Tucks
Box Jumps
Pull Up Progression
Metcon (Time)
3 RFT
500m Row
21 Box Jumps
12 Pull-ups