A. Skills and Thrills: Rowing and Box Jump review

B. “Come Sail Away”

8 mins for Max Calorie Row

-Rest 4 min

4 mins Max Box Jumps

-Rest 2 min

2 mins Max Burpees

L3, L2 and L1: as rx’d.

C. Post Workout Mobility: Foam roll 20 minutes. Five minutes each on l/r quads, IT bands, and tensor fasciae latae. Five minutes each on l/r lats.