
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Conditioning–
1000m Row
then with remaining time AMRAP
5 Thrusters (95#/65#)
5 Pull ups
10 min cap
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Conditioning–
1000m Row
then with remaining time AMRAP
5 Thrusters (95#/65#)
5 Pull ups
10 min cap