1. Warm- up + SMR
- prayer stretch with foam roller + greatest stretch
2. 3 sets
- 1 min machine
- 8/8m OH carry @mod. KB
3. Rowing / 4 rds.
- 1'30" max cals
Rest 1'
- 1' max cals
Rest 1'
- 30" max cals
Rest 2'
4. Acc. Work
- 3x30"/ side contralateral ring plank