Foam Roll 7 minutes

Child’s Pose
Pigeon Stretch
Frog Stretch
Spiderman w/ Twist

Rig – Quad, Calves, Cossack Squats

3 Sets
15s e/leg Copenhagen Plank
6e/side KB Windmill w/ Shoulder Press
10 KB Squats
100m Jog

Five Rounds for time:
12 Alt DB Snatches (50/35)
12 Alt DB Lunges
12 V-Ups

After you complete 5 rounds, rest 2 minutes and then complete either 1,000m row OR 2,000m bike. Your total time will INCLUDE your REST and ROW/BIKE

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