Warm Up
10 Pass Throughs
Row 500 m Row
2 min one leg sit nd reach stretch (reach just as far with both arms) ( 2 min each side)
Skill
300 Jump Ropes or 100 Double Unders
Stretch out calfs
WOD
3 Rounds
500 m Row
21 kettle bell swings
5 hand stand push ups
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