
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
PR your 2000m row
Conditioning–
1 Mile run
50 Box jumps (24″/20″)
50 MBC (20#/14#)
50 Burpees
Partition reps any way
20 min cap
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
PR your 2000m row
Conditioning–
1 Mile run
50 Box jumps (24″/20″)
50 MBC (20#/14#)
50 Burpees
Partition reps any way
20 min cap