
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
3-3-3-3-3 (31X1)
Conditioning–
1000m Row
50 Thrusters (45#/35#)
30 Bar muscle ups (Sub 3 Pull ups/3 Box Dip for 1 muscle up)
14 min Cap
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
3-3-3-3-3 (31X1)
Conditioning–
1000m Row
50 Thrusters (45#/35#)
30 Bar muscle ups (Sub 3 Pull ups/3 Box Dip for 1 muscle up)
14 min Cap