STRETCHING/ WARM UP

• 2X30s SUMO SQ GROIN STRETCH + 8 DOWN DOG WALKS + 30s SEATED SUPINE TWIST/SIDE

• 1 RD - 15 D-BALL SLAMS + 5/4 CAL BIKE ERG + 8 KB SWINGS + 5/4 CAL ROW

MOVE & SWEAT

16 MIN AMRAP

• 25 D-BALL SLAMS 20/10 LBS

• 15/12 CAL BIKE ERG

• 15 KB SWINGS 53/35 LBS

• 12/9 CAL ROW

CORE WORK

• 5X10 CANDLESTICK LEG RAISES (REST 2 MINS)