10m - Dynamics

5m - Burpee efficiency

10m - Rowing Technique

MetCon - 6 Rounds of 90s on/90s off:

21/15 Calorie Row

*Max Bar Facing Burpees remaining time.

**Each round is a maximal sprint. Score is total BFB.

Mobility - 2m Seated Straddle. 2m Saddle.