4 Rounds

Row 250 Meters

15 Burpee

Straddle Stretch

Lacrosse Ball Hips

Crossover Symetry 1-4

Pigeon Pose

Foam Roll Hamstrings

Foam Roll Quads

3 Rounds

800 Meter Run

5 Rope Climbs

3 Rounds

10 DR Pushups

15 Toes to Bar

20 Pistols

25 Wall Ball

25 Bear Crawl Position Shoulder Taps

4 Rounds

3 Rounds

1o Squat

10 Deck Release Pushups

10 Lunges

10 Ring Row

10 Barbell Thrusters

10 PVC Pass Thru

5 Inch Worms

50’ Monster Walks

5-5-5-5-5-5-5-5-5-5

Deadlift

2 minutes each

Doorway Stretch

Tricep band Stretch

Pigeon Pose

Deep Lunge with Band

Lacrosse Ball on Hamstrings

Figure 4 stretch on Wall

Calf Stretch on Pole

Foam Lats