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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

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