WarmUp
500m Row (200/200/100)
Roll Out upper back and lats on blue mat for 3:00
Light Saber then Light Saber into a squat
Broad Jump down and Squat Shuffle back X2
10 Calorie Row
10 Empty Barbell BACK Squats
10 Cal Row
7 Empty Barbell FRONT squat
10 Cal Row
5 Box Jumps
WOD
On the 4:00 x 5 rounds (20:00 total)
9 burpee box jump overs
15 front squats (95/75)
15/12 cal row