Warm-up

3-minute Row + 3-minute Echo
+
2 rounds
5 KB Sotts presses
10 Hollow rocks
5 Ring row transitions
+
2 rounds @ increasing pace
5 Overhead squats
5 Chest-to-bar pull-ups
1 Wall walk
5 GHD sit-ups
1 Shuttle run
5 Handstand push-ups
5 DB deadlifts
60-second Echo bike after each round