AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control...not sloppy!)
10 Up-Downs
7 Hand release Push-ups

Ext Warm-up:
Rowing/Burpee Game

Row 100m
Every meter over or under 100m = 1 burpee (FOCUS ON ROWING TECHNIQUE AND BURPEE PACING)

EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

Single Arm OHS Wallball Challenge

Overhead Squat 1 wallball on each arm - 3 attempts