500 Meter row
Sampson Stretches -3 30 second holds a side
wall Squats-15 reps
4 Rounds of:
Back Squat-30 reps
Reverse barbell Lunge-30 reps
Squat Jumps-30
jumping Lunges-30
4 Rounds of:
Leg Extensions-25 reps
Hamstring Curls-25 Reps
Band Squats-25 reps
4-5 rounds of:
30 calorie row
30 Double unders or 90 Skips
Cool Down stretches
