STRETCHING/ WARM UP

• 2X30s SINGLE ARM CHILDS POSE/SIDE + 6 KNIGHT TO HAMSTRING STRETCH/SIDE

• 2 RDS - 7/5 CAL BIKE ERG + 5 D-BALL SLAMS + 5/4 CAL ROW + 8 WALKING LUNGES

MOVE & SWEAT

16 MIN AMRAP

• 15/12 CAL BIKE ERG

• 24 D-BALL SLAMS 20/10 LBS

• 15/12 CAL ROW

• 24 WALKING LUNGES

COOL DOWN MOBILITY

• A) 3X90s FROG STRETCH

• B) 3X10 SEATED THORACIC SPINE OPENER TO ELBOW DROP/SIDE