Warm-up

3-minute Airbike + 3-minute Row

2 rounds
5 Inchworms
10 Tension swings
5 Jefferson curls
+
2 rounds
5/side Single leg DB clean and jerks
10 Hollow rocks
5m/side KB front rack duck walk
+
2 rounds @ increasing pace
8 Wall balls
4 Burpees over the rower
6 Toes-to-bars
4 DB Hang C&Js
60-seconds Row/Air bike after each round (alternate rounds)