Warm Up Row 500m then x2:

  • 12 steps duckwalk
  • 10 Pushball
  • 10 Med ball rotation throws each side
  • 15 forward leg swings each side
  • Side QM Up and Back

Mobility

  • Banded Hip Flexor Stretch

Workout

4x short lap, each for time, 1:30 rest
100 burpees for time
 

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