Warm up:
2 rounds
1:00 row
1:00 plank
1:00 squat
1:00 step up
Mobility (1:00 each)
Wall snatch
Wall figure 4 (r)
Wall figure 4 (l)
Wall groin
Calf (r)
Calf (l)
10 min:
500 meter row
5 stair walk
25 calf jumps
Kb swing for rest of time
3 min rest
6 min AMRAP:
5 dB press
10 lunges
15 sit ups