Warm up(0:00-10:00)
1:00 min slow row
10 warrior squats
then

10 air squats
10 knuckle drags

10 air squats
10 active samson

10 air squats
10 active spiderman

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Pigeon-1:00 min per

Skills/Teach(15:00-25:00)
Air squat-
Chest up
Full range of motion

Row-
Full range of motion(think finishing at 11 o'clock position)
Quick handle return

Lateral burpees-
Chest touch floor
Prep:
4 active spiderman
4 frog jumps
2 push ups
2 lateral burpees over erg

Run through(25:00-30:00)
9 air squats
6 cal row
3 lateral burpees

Metcon(20)
5 Rounds (Every 4 minutes) in 20 minutes

“Anchored Down”

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

score equals slowest round

Opt(12)
tabata airdyne sprint
3x5 box or back squat climbing(FORM!)
pistol squats or pistol progression goat(3x8 per

Finisher
30 big arm circles
30 band pull aparts
60 kneeling crunch
1 min quad stretch per