General Warm up:

3 rounds –

250m row

30 total split jacks

5 per leg unweighted forward lunges

5 cobra push-up to down dogs

1 worlds greatest stretch per leg


A. 5 rounds of the following:
In a 4 min window, complete
the following:
– 25/20 cal. row
– 16 total front rack alt. forward lunges
@ ch: 135/93; 115/73; 95/63
– Max rep burpees in time remaining

2 min rest btw rounds.
Goal is 1-1.5 min of burpees

B. Stretch: 1x thru –
:20 sec pigeon per leg
:20 sec couch stretch per leg
:20 sec figure-4 stretch per leg
:20 sec cobra
:20 sec down dog