For Time:
1,200 Meter Row
63 Kettlebell Swings 24/16
36 Pull Ups

tc 15min

Warm Up

1:00 Row
0:30 Glute Bridges
0:30 Plank

1:00 Row
0:30 Single Leg Glute Bridges (0:15 each side)
0:30 Hollow Hold

1:00 Row
0:30 Glute Bridge Walk Outs

0:30 Straight Leg Sit Ups

0:20 Active Spiderman
0:20 Push Up to Downdog
0:20 Child’s Pose (Walking Hands)
0:20 Pigeon Pose (left side)
0:20 Pigeon Pose (right side)
0:20 Forearm Stretches

Specific Warm Up

100 Meter Row
10 Kettlebell Deadlifts
10 Scap Pull ups

100 Meter Row
10 Russian Kettlebell Swings
10 Mini Kip Swings

100 Meter Row
3-3-3 Kettlebell Swings (3 to chest - 3 to shoulder - 3 to eye level)
1-3 Strict Pull Ups