Warmup
Row, Run or Ride 2 min
3x10 Knee Jumps
3x6-10 Toes to Bar
3x10 GHD Back Ext
Strength
5x10 Back Squats
WOD - "Only 1 Round"
30 Cal Ride
1 Lap Broad Jumps (Men outside lane/Ladies inside lane)
*Count your # of Jumps to complete your lap
Row for Cal (the # of jumps it took for your lap)
1 Lap of Lunges
20 Min Tapout
Required Extra Credit
3x10 Renegade Rows
