Warm Up X 2
Row 200m, 16 lunges, 10 DB PP, 15 KB swings, 15 forward leg swings ea. leg

Mobility
Pigeon Stretch 1 min per side, Squat elbow press 2 X 1:00

Workout

For time:
20 Tuck Jumps
30 KB swings
40 Push-Ups
50 Double Unders
40 Wall ball
30 DB PP (40/20)
20 Slam ball

Intermediate On-Ramp

10 Less reps of each

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