
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Conditioning–
1500m Row
with remaining time as many alternating pistol squats as possible
12 min cap
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Conditioning–
1500m Row
with remaining time as many alternating pistol squats as possible
12 min cap