Warm up
5 min foam roll
3 min row
3 min jump rope
———————–
Wod
200 m sprint
Then
21-15-9
-Box jumps/steps
-Burpees
Then
200 m sprint
15 min cut off
———————-
Str- good morning 5-5-5-5-5
& bent over Row 5-5-5-5-5
Warm up
5 min foam roll
3 min row
3 min jump rope
———————–
Wod
200 m sprint
Then
21-15-9
-Box jumps/steps
-Burpees
Then
200 m sprint
15 min cut off
———————-
Str- good morning 5-5-5-5-5
& bent over Row 5-5-5-5-5