Frog Hop Mix Chipper: 10.09.01

For time:

Frog Hop lap - 1 hand touches ground each landing

25 Prone rows - pushup position with 10% bodyweight dumbell in hand - 25 count is each side, (ie 25 on left arm, 25 on right arm)

Bodyweight lunge lap

25 Prone rows as prev

Frog Hop lap as prev

25 Prone rows as prev

Bodyweight lunge lap to end.

Spartans use 45 lb plate on lunge laps and 20% bodyweight dumbells for prone rows.