Hamstring Stretch – 1 min each leg, Lax Ball Shoulders – 1 min each side, Standing Quad Stretch – 1 min each leg.
Single Arm Pendalay Rows 3 sets of 10 each arm, Rest 90 seconds between sets. DB should be about mid shin, chest & torso about parallel to floor.
5 RFT of 15 SDHP, 15/12 Cal Row, 12 Alt Jumping Lunges
Scale/Alternate: Row => 200m Run => 150 Speed Steps, Jumping Lunges => Regular Lunges
Notes: This will be a leg burner, pace yourself right out of the gate, even with the lower reps. This should be a 10-15 min WOD, that is 2-3 min per round.
Cooldown: Roll Glutes – 1 minute each side, 20 Pass Thru’s