
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
1000m Row
then AMRAP
5 Pull ups
10 Sit ups
13 min cap
**Due to inclement weather in the forecast, the early morning classes may be canceled. Please check our website and Facebook for updates.