1 round:
15/12 cal row, slow
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
10 supine leg lowering

15/12 cal row, faster

1 round:
5 push-ups to downward dog
:20 static pull-up bar hang
5 inchworms
10 scap pull-ups
10 steps bear crawl
10 kip swings

- RX -
8 rounds for time:
10 toes-to-bars
15/20 cal row

- INTERMEDIATE -
8 rounds for time:
6 toes-to-bars
15/20 cal row

- BEGINNER -
8 rounds for time:
10 knees to chest
10/15 cal row

- MASTERS 55+ -
Same as Rx'd

Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
Accumulate 75 alternating shoulder taps in a handstand hold or plank hold

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

4 rounds for time with a partner:
30 V-ups
400-m run
- Share the V-ups and run together.