Warm-up:
“2k Row”
Row 2 Minutes Easy 

“Core Cash Out”
3 sets
10 Rower Pike Ups
20 Flutter Kicks
30 Second Hanging L-Sit

Line Drills
High Knee Karaoke 
Over the Hurdle
Knee to Chest 
Cradle Stretch 
Walking Samson 
Lunge & Twist (Over Front Leg)
Toe Touches 
High Knees 
Butt Kickers 
Straight Leg Hops 
Side Shuffles 
Side Shuffle with Jumping Jacks 
Toes Out Walk 
Toes In Walk 
Heel Walk 
Toe Walk 
Outside Foot Walk 
Inside Foot Walk 
Fast Feet

Mobility:
Ankle Rocks: 30 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side

Workout of the Day:
For Time: 
2,000 Meter Row

After Party:
Squat Snatch Complex
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch

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