Sunday 230312

Warm-Up:0-10
3 Rounds
10 Jumping Jacks
10 Cossack Squats (5/side)
20 Plate Jumps
:30 Hollow Hold

Easy Bike Remainder of the 10:00 Warm-Up
Get Strong: 10-20
For time(10:00 Cap):
10-8-6-4-2
DB Floor Press
Right Arm DB Row
Left Arm DB Row
*use same weight for each movement

Move Steady: 25-50
1500m Row/1 mile Run
150 DUs/200 SUs
75 Air Squats
1000m Row/800m Run
100 DUs/150 SUs
50 Air Squats
500m Row/400m Run
50 DUs/100 SUs
25 Air Squats