Warm up:
2x
10 Inch worms
10 Hip Hurdles aka Over fence
10 Lunge with twist
Then 5:00 Easy run

WOD: For Time
4 Rounds
500 m row
14 DB Box step ups to 20” box holding 20# dumbbells each hand (7 each leg)

WOD 2: 10:00 AMRAP
14 Wall ball 14#
7 Burpees

Recovery:
Hips and Hamstrings…Just play and follow along.