5 Minutes Erg
Then
2 Rounds
10 x Deadbugs Alt.
10 x Worlds Greatest Stretch (e/s)
10 x Banded OH Reverse Lunges (5 e/s)
10 x Banded Squat Press

30 Minute Cap

21 – 3 Reps (- 3 Reps Each Round)
– S/A Squat Press
– Burpee

2 Minutes rest
Into..

 3 – 21 Reps (+ 3 Reps Each Round)
– S/A Deadlift
– Box Jump

Foam Roll Complex
60s Lower back (L + R)
60s Glutes in hip + Knee flexion (L +R)
60s Quads
60s Seal Stretch