WARM-UP (10)
Row 500m @ 1:55/2:15
20 - 30" Ring Support
20 - 30" Chin Over the Bar
Row 300m @ 1:47/2:11
20 - 30" Ring Support
20 - 30" Chin Over the Bar
Sprint 100m @ 1:38/2:07
MOBILITY (5)
Pigeon Stretch on High or Low Box
CONDITIONING (10)
2K Row:
1:55/500m, 2:15/500m
STRENGTH (25)
25 Min AMRAP NFT
8 - 10 DB Bench Press 60
1 TGU R + 100ft Walk
5 - 6 Ring Pull-Ups
1 TGU L + 100ft Walk
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