Warm Up

3 Rounds
:30Jump Rope
:30 Lunge Steps
:30 Mtn Climbers

Mobility
~Hamstring
~Calf
~Quad Smash
~Individual

Performance & Sport

A. WOD Prep

B. "The Ghost"
6 Rounds of
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double Unders
1:00 Rest

C. 3 Rounds
:30 Plank Center
:30 Side Plank Right
:30 Side Plank Left
:30 Rest