500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Based off 1RM
8@50%
5@60%
3@70%
3@80%
3@90%
8@60%

LIFE
For Time:
4 Rounds:
30 KB Swings 35/25
10 pike pushups on box on knees
Then: (no rest)
4 Rounds:
8 hanging knee raises
10 KB RDL 55/35
20 mountain climbers 1=1

SPORT
For Time:
4 Rounds:
30 kb swings 70/55
10 hspu
Then: (no rest)
4 Rounds:
8 T2B
10 KB RDL 70/55
20 Mountain climbers 1=1