Workout of the day

25 min Amrap

250 m Row
20 Air-Squats (to med-ball)
15 Ring-rows
10 Decline Push-up
50 m Farmers carry

* Decline push-ups done with feet elevated on a bench, scale the push-ups as needed.
50 m Farmers carry equals 5 full lengths of the gym, use heavy DB's or KB's.
‍

3 sets:

12 KB Side bends
6 / 6 Single leg KB RDL
8 Sumo-Stance Goblet Squat (slow & controlled)

Stretch

1 min shoulder opener / pec stretch per side