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