Warm Up :

Row 500m
10 Hollow Rocks
10 Squat Thrusts
10 Ball Slams
10 Lunges in place each leg
10 Supermans
10 Scorpions


Mobility :

World Greatest Stretch x 30s each pose


Metcon :

EMOM 20:
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
Rx+:(12/10 Calorie Row) (12 Burpees)
L2: (40s of Work each set)
L1: (30s of Work each set)


Strength :

3 Rounds done as a finisher of:
1a) Supinated Grip BB Rows x 10. Rest
1b) L-Sit x 20s. Rest 30s.



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