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Airdyne 5 min @Z1

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AMR in 5 min @Z1 pace:

Squat to Lateral Pushup L

Squat to Lateral pushup R

Squat to Spinal Rock & Back (deck squat)

Squat to T-Plank L/R (sort of like a burpee w/rotation)  Didn't keep track of rounds- steady throughout

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Row 5 min @ Z1

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AMR in 5 min @Z1 pace:

1 trip Crabwalk, hips as high as possible (table position)

3 Extended Inchworms (also compress as much as possible - 6 mini steps at end range)

1 trip Frog Stand "Crawl" L  (see video)

1 trip Frog Stand "Crawl" R  2rds + 3 inchworms

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Light Bkwd Sled Drag ~5 min  75lbs- approx. 400m