Warm Up: Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

Banded Clam Shell Iso Hold x 45 seconds per side Banded air squats x 10 reps Fire Hydrant Iso Hold x 30 seconds per side

Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself.

Skill: Front Squats

6:00 EMOM

1 Front Squat @ 80-85%

WOD

For Time

25 Thrusters 95/65

3 Lengths (of the front part of the gym by the rowers) OH walking lunges with plate 45/25

25 Ball slams

3 Lengths Bear crawl

25 Burpees