Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

Pool Muscles

10 min EMOM. On each minute do all three movements

5 push ups

7 KB curls

9 AKBS

Workout warmup:

Set up your station and do 5 reps of each movement

Workout:

18 min AMRAP

6 Burpees

10 Ring Rows

14 weighted Lunges 25/15 lb bumper overhead

18 hallow rocks.