Warm Up:
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch

Hip Mobility
30 sec Frog Stretch
10 Narrow Air Squats
10 Air Squats
10 Wide Air Squats

Athletes Choice

Rest Day/Make-Up

Partner Wod
4000m Row – 1 partner rowing while other chips away at the following; switch positions when need until both are completed

75 Box Jumps
75 KB Swings
75 Push Ups
75 Toes 2 Bar
75 Wall Balls

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