Warm Up

Bike 2 minutes-1 min slow, 1 min medium-to-fast

Foam Roll:
IT Band
Glute/Piriformis
Adductors

10 - Rollover into "V" sit
10 each side - Fire Hydrants
10 each side - Groiners (hold last one each side for 10 seconds)

Strength - 1 x 1 Shoulder Press

Rx

Scaled

Fitness - Christine - Fitness

3 Rounds:
500 Meter Row
12 Deadlifts (3/4 Bodyweight)
21 Box Jumps (20”)

Performance - Christine

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"