Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Kneeling Hip Flexor Lifts x15
Rowing Technique-Pick Drill
Metcon (3 Rounds for distance)
Rowing
1 AMRAP
2 min Rest
2 AMRAP
2 min Rest
5 AMRAP
Metcon (AMRAP – Rounds and Reps)
7 AMRAP
7 Thrusters
7 HSPU