Warm-up: JA’s, high knee walk, butt kick run, side shuffles, karaokes, 4-50% POSE sprints. Part #2: 20 air squats, 15 pushups, 15 situps, 10 burpees

WOD: 3 rounds: 500m row, 21 burpees, 400m run.

Mobility and Recovery

Pre-WOD: CFBV ring routine

Post WOD: supine back, wall chest, banded hamstring