Warm-up
Row 500m
Then,
10 Hollow Rocks
10 Squat Thrusts
10 Ball Slams
10 Lunges in place each leg
10 Supermans
10 Scorpions
Mobility
World Greatest Stretch x 30s each pose
Conditioning
EMOM 20:
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
Rx+:(12/10 Calorie Row) (12 Burpees)
L2: (40s of Work each set)
L1: (30s of Work each set)
Finisher
3 Rounds of:
1a) Supinated Grip BB Rows x 10. Rest 30s.
1b) L-Sit x 20s. Rest 30s.
Extra Credit
Static Stretch if time permits