Warm Up
2 rounds

10 cals row or bike
5 banded pass throughs at the bottom of the squat
20 banded pull aparts
then...
2 rounds
5 ring rows
10 slow to fast air squats
20 second plank hold


Mobility

single leg balance x 15 seconds each side
single leg hip flexor kicks x 8 each side
couch stretch x 30 seconds each side
25 feet perfect stretch walk

Primer:
20 goblet squats
20 front rack walking lunges
10/side KB deadlifts- single arm

Rest 1:00 and repeat
*choose a KB weight where you can maintain unbroken sets of each exercise


WOD
with a partner
50-40-30-20-10 cals row
partner A. rows for calories
partner B. completes rounds of the AMRAP
switch whenever

AMRAP

7 push ups

10 pull ups
17 air squats