90s. Row / Air bike (easy)

2 rds:
8-12 Air squat
6-8 Ring row
4-6 Push up

45s. Row / Air bike (Hard)

2 rds:
6-8 Wallball
6-8 T2B / Knee rises

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulder pump