
Warm Up–
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
3-3-3-3-3
Conditioning–
1000m Row
50 Thrusters (45#/33#)
30 Burpees
15 Pull Ups
10 HSPU
Warm Up–
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
3-3-3-3-3
Conditioning–
1000m Row
50 Thrusters (45#/33#)
30 Burpees
15 Pull Ups
10 HSPU