for time (30-min)

  • 400m run
  • 20 wall ball
  • 400m row
  • 20 db snatch
  • 400m run
  • 40 walking lunge steps
  • 400m row
  • 20 db box step ups
  • 400m run
  • 20 burpees
  • 400m row

recovery

  • foam roll lats & IT band
  • :30 puppy dog pose
  • :60 pigeon pose (each side)
  • :60 frog pose