Mobilize, then:
CS activation
2 sets:
10 medball hamstring curls
10 air squats
10 pushups
A.) 4 sets: (alternating between)
6-8 Bulgarian split lunges (each leg)
6-8 bent over row with barbell
B.
Row 2000 meters
and then …
Four rounds for time of:
50 Double-Unders
15 Burpees over the Erg
10 Strict Handstand Push-Ups
and then …
Assault Bike x 40 calories
Time Cap: 25:00