Warm-up
321 go…

WOD prep
321 go…

WOD

Pay Day
AMRAP 60
1 mile run
2k row
30 Burpees over the rower

Option 2:
AMRAP 45
1 mile run
2k row
30 Burpees over the rower

Option 3:
1 round for time
1 mile run
2k row
30 Burpees over the rower

Post WOD
Foam roll IT bands 2 minutes per side.