WARM-UP

1 ROUND
200 M Run
10/10 Leg Swing
10 Calf Raises
10 Alt Shoo the Chickens
10 Alt Open the Gate hip openers

Into…

2 ROUNDS
1:00 Row
30 Single Unders → 30 Dubs
:15 Hollow Hold + 10 Hollow Rocks

WORKOUT (ALL)

AMRAP x 35 MINUTES
2000/1800m Row
150 Double Unders
1 Mile Run
50 Sit-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)