Warm-up
• 400m row

2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Arm Hugs
• 10 Ring Rows

Pigeon Pose
Pike Stretch
• Butterfly Stretch
• Puppy Dog

Conditioning (part 1)
For time:
• 2,000 m Row

Rest 10 min

Conditioning (part 2)
20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Kettlebell Swings 53/35#
• 20 Double Unders