400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Teams of 2 complete
4 Rounds for time of
1K Row
50 Front Squat 135/85#

*Team must complete 1 rope climb each time you transition to another movement.
* One person working at a time. You may switch as often as you would like.