AMRAP in 15 mins of:
Row, 200 m
Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
Row, 400 m
Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
Row, 600 m
Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
…
Continuing adding distance in this scheme each round until time expires

Midline Work
4 rounds for quality of:
Alternating Bird Dog, 20 secs
Rest 10 secs
Paloff Press, pick load, R 20 secs
Rest 10 secs
Hanging Knee Raise Hold, 20 secs
Rest 10 secs
Paloff Press, pick load, L 20 secs
Rest 10 secs

Post Work 1x:
:90sec per side Elevated Pigeon Stretch
1min per side Z-Stretch