Warm Up: Dynamic Drills
High Knees
Butt Kicks
Side Shuffle
Carioca
Back Pedal
Toy Soldier
Knee Hugs
Quad Stretch
External Rotation Hip
Endurance: Mechanics
3 rounds
400m row
rest 1 min
15 cal assault bike
rest 1 min
10 air squats
rest 1 min
WOD: 5 Rounds for Time
10 Kettlebell Swings
10 Box Jumps
10 Goblet Squats
