
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
2 Rounds
1000m Row
50 KBS (53#/35#)
25 Ring dips (scaled = 35 box dips)
rest 3 min between rds
*scored for total time minus 3 min rest
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
2 Rounds
1000m Row
50 KBS (53#/35#)
25 Ring dips (scaled = 35 box dips)
rest 3 min between rds
*scored for total time minus 3 min rest