
Warm up–
500m Row
10 OHS
Shoulder Mobility
Dynamic stretches
Skill–
Rowling
10 frames
Conditioning–
1000m Row
then with remaining time AMRAP
5 Deadlift (185#/135#)
8 Burpee lateral jump overs
12 min Cap
Mobility of the Day–
Inch worms
Warm up–
500m Row
10 OHS
Shoulder Mobility
Dynamic stretches
Skill–
Rowling
10 frames
Conditioning–
1000m Row
then with remaining time AMRAP
5 Deadlift (185#/135#)
8 Burpee lateral jump overs
12 min Cap
Mobility of the Day–
Inch worms