WOD

Warmup 500m Row Squat Therapy Good Mornings 30 GHD Situps Foam Roll Skill 20 Min EMOM Minute 1 - 200/175m Row Minute 2 - 16 Box Jumps Minute 3 - 15/12 Cals On AB Minute 4 - 12 Burpees WOD

9 Min AMRAP Ascending Ladder with 30 Double Unders in between each rd 2,2,2...4,4,4...6,6,6...8,8,8 KB Swings 1.5/1 Hollow Rocks Walking Lunges