Hip Halo Warmup-into-3 sets:30 sec row (easy)20 sec row (mod)10 sec row (hard)5 world’s greatest stretch (each side)5 Tempo Back Squats (empty bar)5 alt v-ups (each side)
For Time:500-400-300-200-100m*Row50-40-30-20-10Air Squats*Female Distance: 400-320-240-160-80