
Warm up–
Row 500m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
15 mins to establish
1 RM Bench Press
Conditioning–
1000m Row
then with remaining time
AMRAP
Burpee Box Jumps (24″/20″)
10 min cap
Warm up–
Row 500m
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
15 mins to establish
1 RM Bench Press
Conditioning–
1000m Row
then with remaining time
AMRAP
Burpee Box Jumps (24″/20″)
10 min cap