Warm Up:
ROW 500M
3 rounds of:
-10 short box jumps
-10 hollow to supermans (total)
-20 mountain climbers (total)

Met Con: 15 minutes AMRAP
-11 Knees to Elbows
-11 KB sdhp (53/35)
-11 Burpees 6 ROUNDS 11 KNEES TO ELBOWS

ASSISTANCE: 3×10 banded good mornings

COOL DOWN: -Lax ball shoulders
-Child’s pose w/ thread the needle
-Up dog/down dog 5 transitions (:30 hold in each position)