
Warm Up–
500m Row
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
5-4-3-2-1-1-1
Conditioning–
*Benchmark*
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pull Ups
Warm Up–
500m Row
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
5-4-3-2-1-1-1
Conditioning–
*Benchmark*
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pull Ups