Warm Up – 5 Mins
3 Rounds Row :30 hard, :30 easy
-then-
15 banded rows
15 Russian KBS
Hips – 8 Mins
8/side MedBall RDLs
8 Banded Monster Walks per direction (forward/backward)
8 Stability Ball Leg Curls
Metcon – 14 Mins
16 Min AMRAP Ladder:
2-4-6-8-10-12…
Ring Rows
Russian KBS
*6 burpees between rounds*
