Warm-Up:
H2W Inchworm; then,
2min Resistance Band Shoulder Stretch
H2W Walking Lunge & Twist
2min/side Death Stretch (:30/:30 quad/flexor emphasis)
20 Scorpions
20 Supine Scorpions
1min/side Hip Crossover
2×10 light KB halos each direction

Met-Con:
3 Rounds of 3 minutes work + 1 minute rest station

Station 1 = Row
Round 1) 20-24 SPM
Round 2) 24-26 SPM
Round 3) Row 500 M for time, slow cooldown strokes in remainder of time

Station 2 = Jump Rope
Round 1) Single skips or max sets of 10 unbroken Double Unders
Round 2) Single skips, skip/DU attempts, or max sets of 20 unbroken Double Unders
Round 3) Single skips, skip/DU attempts, or work to get max unbroken DU.

Station 3 = Unilateral Leg Strength
Round 1) light-moderate weight Single Leg Floor Touch
Round 2) light-moderate weight Single Leg DL
Round 3) leight-moderate weight Bulgarian Split Squat