Saturday 

Take 8-10 minutes to roll out t-spine, glutes, and hamstrings

Then,

Three sets of:

20 Banded Hamstring Curls

10 sit ups

Then

Row x 6-8 minutes at a very light pace
A.  EMOTM 6 minutes 

Push-Press x 2 reps building 
B. 4 Rounds 

5 suicides @1= 10,20,30,40,50

50 Double-Unders 

8-10 Strict Pull-Ups  / negatives

1 minute rest

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