| 35:00 AMRAP – long slow distance |
| 10 Ring Row |
| 20 Push Up |
| 30 Ab Mat Sit-up |
| 40 Air Squats (use med ball for depth if needed) |
| *3:00 Jog recovery after each round |
| ***focus on Full ROM for each movment |
| 35:00 AMRAP – long slow distance |
| 10 Ring Row |
| 20 Push Up |
| 30 Ab Mat Sit-up |
| 40 Air Squats (use med ball for depth if needed) |
| *3:00 Jog recovery after each round |
| ***focus on Full ROM for each movment |