EMOM x 6 MINUTES
MIN 1 - Rowling*
MIN 2 - :45 Perfect Stretch**

*Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats
**Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on one side then switch Legs

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead (20/14)|(14/10)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 -- Row or Bike, Moderate Effort

(No Measure)

KG WB: (9/6)|(6/5)

FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

(No Measure)