Warm Up: (10:00 minute Cap)
3 Sets, For Quality
1:30 Row (:30 ez, :30 mod, :30 hard)
10 Alternating Box Step-Ups 24/20''
Primer
2 Burpee Box Jumps
:20 seconds Row @ Pace
4 Box Jump Overs
:20 second Row @ Pace
2 Burpee Box Jumps
"Chupa Chups"
6 Sets: Each for Time (Time Cap 25mins)
5 Burpee Box Jumps 24/20''
250/220m Row
10 Box Jump Overs 24/20''
250/220m Row
5 Burpee Box Jumps 24/20''
Rest 1:1 between sets
Recovery / Mobility Protocol
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
Accumulate the Following
50 Seated Calf Raises, Moderate Load
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