Warm up:

EMOTM x 6 mins:

1):20 of Plate Jumps + Plank Hold in remaining time

2)10 KB Deadlifts with 3 sec lower

3)Worlds Greatest Stretch x 5 each side

Rowing Technique Drills and Explanation of Hinge VS Squat in the KBS

Workout:

Every 4:00 x 4 sets

Row 400-500m/Bike 22-30cals/Run 400m

60 Double Unders

15 Russian Swings