- 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
- :30 Seconds