Warm-Up:
2:00 Straight Leg Row

Dynamic Flex
– Knee Hug, Quad, Cradle
– Super Lunge

PreHab/ Activation: 2 Rounds
– Birddog x 8E
– Dead bug x 8E
– Side Hip Raise x8E

MetCon:
For Time (on a running clock)

24-18-12 Russian KBS @ 70/53
18-12-6 Ring Dips

Rest 5:00

Every 3:00 x 3
– 30/20 Cal Row
Every 2:00 x 3
– 20/15 Cal Row
Every 1:00 x 3
– 10/7 Cal Row

Rest 5:00

SA Farmers Carry 50m Each @ 70/53 (same weight as russian swings)

Recovery:
Banded Ham/ Hip
Twisted Cross
Down Dog