4’ Row or Bike
Dynamic Stretches
Every 3’ x 3 sets
450/400m row sprint
9′ AMRAP
20 Plate Thrusters
10 Plate Straight Leg Sit Ups (finish w/ plate overhead)
10e Plank Hip Rocks
9′ EMOM
12 KB DL High Pull (24/16kg)
1 Burpee
Add 1 Burpee every round