WOD
Mobility
Banded Shoulder Stretches
Hamstring and Quad Foam Roll
Couch Stretch 1 min ea
Warmup
3 Rounds
20 Double Unders
5 Hollow/Arch w/ pause in each
5 Bird Dogs
Conditioning
5 rounds at a very steady pace NOT for time
200m Run
15 Airsquats
250m Row
5 Strict Toes to Bar