3 Rounds
12 Squats (pause/regular/jumping)
6 Hips to Wall
12 Spider Lunges
6 Plank to Squat
Prep (8 Minutes)
1x:30 Row (easy)+ 5 Med Ball Front Squats
1x:30 Row (moderate)+ 5 Med Ball Jump Squats
2x:30 Row (hard)+ 5 Wall Ball+5 Burpees
3 Rounds
Row 500 M
30 Wall Ball
15 Burpees
Rest 3 Minutes
2×1 Min Bretzel Stretch/side