Warm up and Mobility
AMRAP15
30/24 Cal Row
15 Ring Rows
10 Burpees
Athletes Choice: Strength or Flexibility
Strength: 4 Sets
5 Heavy DB Upright Rows – per arm
30 sec Hollow Hold
15 sec L-Sit
or
Flexibility
1 Minute Lax Ball Glute – per side
1 Minute Lax Ball Upper Back – per side
1 Minute Pigeon – per side
1 Minute T spine Stretch off bench