Warm Up

 400 m Run / 500 m Row 

25 Air Squats

20 GHD 

15 Push Ups 

10 Hollow Rocks 

Stretching & Mobility



5 Minute AMRAP 

30 cal Row 

10 Toes to Bar

Rest 5:00 

5 Minute AMRAP 

15 cal Row 

15 KBS (53/35) 

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