Warm-up
0-5:00
Briefing
5:00-30:00
Pick Drill
Legs
Legs/Back
Legs/Back/Arms
Row 30:30
5 Rounds
Pigeon Stretch
Grasshopper Lunge
Split Squats
Hip Flexor Hold
Hip Flexor Drives
Kickouts
Jumping Lunges
Metcon (Time)
30:00-50:00
5 RFT
500m Row
400m Run
50:00-60:00
Cool Down and Cleanup