Mwod: Row 2 mins, Roll quads x 20 passes, Couch stretch x 2mins/side, Roll glutes x 1min/side, Band hamstring stretch from rack x 2mins/side
Squat: 3 x 10 @ 60%
SL RDL 3 x 10/leg
WOD: 4 RFT
10 SL Hollow holds/leg
10 Burpee broad jumps
10 Knees to elbows
10 Split squats/leg
200m Row
Squat: 3 x 10 @ 60%
SL RDL 3 x 10/leg
WOD: 4 RFT
10 SL Hollow holds/leg
10 Burpee broad jumps
10 Knees to elbows
10 Split squats/leg
200m Row
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