STRETCHING/ WARM UP

• 2X30s SEAL POSE + 8 DOWN DOG WALKS

• 2 RDS - 10 SINGLE UNDERS + 5/4 CAL BIKE/ROW ERG + 5 D-BALL SLAMS + 5 ABMAT SIT UPS

MOVE & SWEAT

16 MIN AMRAP

• 50 SINGLE UNDERS

• 12/9 CAL BIKE ERG

• 25 D-BALL SLAMS 20/10 LBS

• 12/9 CAL ROW

• 25 ABMAT SIT UPS

COOL DOWN MOBILITY

• 3X3 MIN WALL V-STRETCH (REST 90s)