Warm Up

Deep squat stretch
200m jog
3 rounds
5 reverse burpees
10 hip bridges
15 PVC OH squats

Skill

Row review
then
500m max row

Combined 5 mins planks - add weight if able

WOD

10 min AMRAP
15 KB swings 53/35
15 SDHP with KB
5 burpees

Post

50 med ball mtn climbers
50 leg lifts