2:00 Row

into…

AMRAP x 6 MINUTES

6 Alt. 90-90 Hip Rotations

6 Plate Squats*

6 Bodyweight Jumping Air Squats

6/6 Plate Around the Worlds

Into…

1:00 Row (aim to get 20/15+ or 15/12+ calories)

*Hug the plate into the chest when standing; press the plate away from the body as you send the hips back and down into a squat. When standing, pull the plate back into the chest.

*Build to a Moderate weight and hold the same weight across all 5 sets.

Squat Options...

Back Squat

Front Squat

Overhead Squat

(Score is Weight)

10 Overhead Squats OR Front Squats (115/75)

20/15 Cal Row

(Score is Time)

1:00 Calf Smash on Barbell

:30 Prayer Stretch on Barbell/Foam Roller/Floor*

5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards the ground.

**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

(No Measure)