• Warmup
  • :30 Seconds
    • Easy Row
    • Walkouts
    • Medium Row
    • Active Spidermans
    • Faster Row
    • Active Samson
  • 1 Round
    • 3 Toes to Bar
    • 6 Dumbbell Hang Clean and Jerks
    • 3 Calorie Row
  • 18.1 – AMRAP 20:
    • 8 Toes to Bar
    • 10 Dumbbell Hang Clean and Jerk (50/35)
      • 5 each arm
    • 14/12 Calorie Row
  • Mobility
    • 10min Bike @ level 1-2
    • 800m Walk
    • Banded Hip in extension with sky reach
    • Couch stretch
    • Keg stretch