WOD
Warm-up
2 Sets
15/12 Calorie Row
10 Cat Cow Stretch
20′ Spiderman w/ Twist
10 Hollow Arch Swings
20′ Walking Prisoner Lunges
Strength
Back Squat
4 Sets of 8 reps (building)
Reps are performed FAST (speed squats)
2-3 minute rest between sets
Conditioning
In Teams of Two, One Partner Working at a Time, AMRAP in 16 Minutes:
8-12-16-20-etc…
Calorie Row
Pull-up
KB Swings (53/35)