Warmup: ROM, dynamic stretches, 30 secs of jumping jacks, high knees and butt kicks. 10 burpees, 10 jumping squats
WOD: 3 rounds for time of
500 m Row
25 Burpees
25 Box Jumps (24/20″)
400 m Run
Cooldown: 50 4ct flutter kicks. Roll out and stretch
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