3 min bike/ski/row

3 RNDS 1min each
Alt. single Knee-to-chest stretch with 3s hold
Alt. Lower back rotational stretch (L/R)
Hip Bridges

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THEN

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3 rnds of
7 banded step back lunge e/s
30s. plank
7 ring row
30 s. OH opener

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4 rounds for quality @ AHAFA
8 incline DBL DB bench press
8 Half Kneeling Kettlebell Chop and Lift e/s
8 Single Arm Rack Drop Lunge e/s

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Basic conditioning 30 min
HR @ 70-75%

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