
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5
Conditioning–
1000m Row
then 10 min EMOM
7 Burpees
7 KBS (53#/35#)
* After 1000m row start emom at top of the next min*
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5
Conditioning–
1000m Row
then 10 min EMOM
7 Burpees
7 KBS (53#/35#)
* After 1000m row start emom at top of the next min*