WARMUP
200 m jog then, 4 min row for warm-up and tech ( only arms, only legs, complete) then, down and back - front lunge, inch worm, high kicks, burpee broad jump
4 rds 10 seated box jump - 20' banded monster walk front and back - 10 romanian squats R+L=1
WcG 21-15-9
21-15-9 Thruster, BBJO, ROW/BIKE (if you row add 3 calories) 95/65, 85/55, 75,45/65/35
3 rds - 25 JUMPS (dbl or single) 15 seating bridges,
