5 Minutes Erg
Into: 2 Rounds

10 x Deadbugs (Alt Limbs)
6 x Inchworms
10 x Worlds Greatest Stretch
10 x Banded RDL’s

12 Min AMRAP
500/400m Row
3/6/9/12 Single Arm Kb Full Cleans

3 Minutes Rest 

12 Min AMRAP
400m Run
6/12/18 Front Rack KB Front Lunges

Foam Role Complex

60s Lower Back (L+R)
60s GLutes (L+R)
60s Quads (L+R)
60s Downward Dog Hold