A.
Row 500 Meters
B.
Three Sets:
10 Alternating Bird Dogs
10 Hollow Rocks
10 Supermans
C.
Three Sets:
20 Mountain Climbers
20 Banded Good Mornings
20 Side Hip Raises
D.
Deadlift
7x3, Building
E.
"Sloane Ryan"
4 Rounds of:
21 Wall Balls (20 lbs)
20 GHD Sit-ups
F.
Two Sets:
10 Hollow Arch Swings
10 Scap Pull-ups
G.
Five Rounds:
10 Calorie Assault Bike Sprint
Max Set Strict Pull-ups
Rest 2 minutes
H.
Cool Down
Row 500 Meters
20 Alternating Bird Dogs
20 Lying Banded Hamstring per side
==================
D.
275,295,315,335,365,385,405
E.
5:54
G.
8,8,6,6,6
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