500m row or 400m run

3RFQ

15 Squats

15 Push Ups

15 Lunges

 

Mobility:

Pigeon Pose

Couch Stretch

 

Back Squat 1x7

Add 5 pounds to your 7 reps from last week. If you fail the 7 reps drop 10 pounds and perform 5 reps.

 

12 min AMRAP

15 Cal Row

10 Pull Ups

5 Thrusters 115/75