500m row or 400m run

25 squats

25 push ups

20 lunges

15 hollow rocks

 

Mobility:

4 rounds

:30/:30

box shoulder stretch

elbow to instep(2 times each side)

 

10 min Skill Work:

Pull Ups

 

4 RFT

50 Double Unders

25 Wall Balls

200m run