A. WARMUP
200m Jog
:30 Active Spiderman
Row 125/100 Meter or Bike 6/4 Cal
:30 Air Squat Jump
Row 125/100 Meter or Bike 6/4 Cal
:30 Hip Flexor
:10 rep Downward Dog
:10 rep/side Sigle Leg Hip Hinge
:10 rep Lateral Squat Walk
https://www.youtube.com/watch?v=g78CxAtjkCEScoring: Not Scored
B. JOHN DEERE
30-20-10 / 21-14-7
Cal Row or Cal Bike
10 Box Jump Over
200 Meter Run
30-20-10 / 21-14-7
Cal Row or Cal Bike
10 Box Jump Over
200 Meter Run
30-20-10 / 21-14-7
Cal Row or Cal25 Bike
10 Box Jump Over
200 Meter Run
Woman = 27-18-9 / 18-12-6
Time Cap = 30:00Scoring: Not Scored