
Warm up–
3 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
PR 1000m Row
Conditioning–
2 Rounds
500m Row
30 Pull ups
30 Burpees
Rest 3 min between rds
Warm up–
3 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
PR 1000m Row
Conditioning–
2 Rounds
500m Row
30 Pull ups
30 Burpees
Rest 3 min between rds