Warm Up–
Tabata Row for total distance
10 OHS
Shoulder Mobility
Dynamic stretches
Strength–
Back Squat
3-3-3-3-3
Conditioning–
1000m Row
with remaining time AMRAP
8 Wallballs (20#/14#)
10 Russian Twist
12 min cap
Mobility of the Day–
Death stretch/ QL stretch