Warmup: ROM, dynamic stretches, 500m row, perform 10 reps of each movement in the WOD.
WOD: 3 Rounds; 1 min for each movement with 1 min rest
Burpee to Jumping Lunge to Tuck Jump
Alternating Toe Touches
Side Skater Jumps
One-legged Hip Thrusters, 30 seconds each leg
Cooldown: 5 x Updog/Downdog. Hip flexor stretches, Roll out.