Dynamic warmup (6:00):
Toe grab squats figure four walk
Gallop leg swing
Frankenstein walk 2:00 couch stretch
Gymnastics (9:00):
3X
5 standing broad jumps – land w/ quiet feet
12 parallette pass throughs
Strength (16:00):
Bent over rows
6:00 warm up
0:00 8 reps, 4:00 8 reps, 8:00 8 reps
WOD (14:00):
2:00 ME Assault bike
1:00 rest
2:00 ME Row
1:00 rest
2:00 ME burpees
**Score is calories+calories+reps