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2 rounds:
Row 500m
10 roll-over v-sit
10 lying leg crossover
10 lying hamstring kicks / side
5 inch worms w/ push-up
10 lateral lunges
:30 deep squat hold
The Admiral
3 rounds for time of:
20 Burpee Pull Ups
20 Front Squats, 155/105 lbs
20 Box Jumps, 24/20 in
Couch stretch 2 minutes per side.
Foam roll adductors and glutes 2 minutes per side
