A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Glute Bridge x15
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
“Feet Together” Squat x15
B) Every 90 Sec For 12 Min Do:
Overhead Squat x2
*Building
C) For Time:
50 Thrusters (95/65)
rest 5 min
3 Rounds For Time Of:
10 Box Jumps (24″/20″)
15 Sumo Deadlift High Pulls (95/65)
rest 5 min
3 Min Max Cal Row
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