<p>0:30 Row<br />0:30 Active Samson Stretch<br />0:30 Cossack Squats<br />0:30 Inchworm to Push-Up</p><p>10 Scap Retractions<br />5 Hanging knee raises<br />1-3 Strict Pull-Ups/Ring Rows</p>

<p>5 Rounds For Time [35 Minute Cap]:<br />500/400 Meter Row<br />15 Box Jumps (24/20)<br />3 Rope Climbs&nbsp;</p><p>Rest 2 Minutes Between Rounds</p><p>*Score = Total time, including rest</p>