3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Dynamic Stretches

8’ AMRAP
10/7 Bike Cals
20 Bicycle Twists
10 Ring Rows

Rest 2’

8’ AMRAP
20yd Sled Push
15 KB DL HP
10 Sit-Throughs

Rest 2’

8’ AMRAP
100yd Shuttle Run (5-10-15-20)
20 Ab Mat Sit-ups
10 DB Plank Row