2 Rounds:
- Run/Row 200m
- 10x Air Squats
- 10x Abmat Sit-ups
Then:
10x Hollow Rock
10x Superman
RBM (2x30")
Couch Stretch (30" each)

Back Squat (80% of 1RM, 10 sets of 3 reps)

Rest 1-2 min b/w sets

Metcon (Time)

For Time:
- Run 400m
- 30 Burpees
- 30 T2B
- 30 Walking Lunges with 45/25# plate overhead