PVC/Foam Roll

21-15-9

Warrior Sit Up

TTB

Air Squat

STRENGTH:

5 Rounds, not for time, smooth and strong

10 Body Rows w/ 1s pause at top

10 DB Shoulder Press (both arms at once, keep it moderate)

20 Step Back Lunges (10 Ea Side)

20 Calorie Bike

WOD:

7m Partner AMRAP:

You Go I Go, increasing load as you go:

1 Burpee + 1 Pull Up

2 burpees + 2 pull ups

3 + 3 

4 + 4 and so on until time is up