WOD

Mobility
Foam Roll
(T-Spine, Lats, Hip Flexor/Quads, Calf)
Kneeling Stretch

Primer
2 Sets
10 Side Plank Thread the Needle (e/side)
10 Single Leg Glute Bridge (e/side)
10cal Row

Conditioning
For Time (30 min cap):
1000M Row
20 Burpees
40 Abmat Situps
80 Double Unders
20 Burpees
40 Abmat Situps
800M Run
20 Burpees
40 Abmat Situps