WarmUp

500M row

2 Rounds:
3 Spiderman + Reach (each side)
3 Samson Lunge Stretches (each side, 1s pause)
3 Walkouts
5 Slow Wall-facing Squats

Rest ~1:00

1 Round:
5 P/A Hangs
7 Pushups
10 Slow Air Squats (5 sec down, 5 sec up)

“Tee’d Up”
AMRAP 5:
15/12 Calorie Row
15 Push-Press (75/55)

Rest 3:00

AMRAP 5:
15 Burpees
15 Kettlebell Swings (53/35)

Rest 3:00

AMRAP 5:
15 Sumo-Deadlift High Pulls (75/55)
15 Front Squats (75/55)