WARMUP (10)
3 Minutes Bike
10 Small Banded Pull Aparts (Palms Up/Palms Down)
10 Straight Arm Pull-downs
10 Small Banded Push-Ups
5 Kneeling Single Leg Squats
Pigeon Stretch
CONDITIONING (30)
Against a Ten Minute Clock:
Row 500/400m
1 TGU Left & Right, Ascending Weight, Starting at 25/15
Rest 5 Minutes
Against a Ten Minute Clock:
Row 750/500m
3 Rep Man Maker Complex, Ascending Weight, Starting at 25/15
Rest 5 Minutes
Against a Ten Minute Clock:
Row 1000/750m
AMRAP
10 Devil's Press 25/15
20 Weighted Step-Ups 25/15
Row 500/400m
1 TGU Left & Right, Ascending Weight, Starting at 25/15
Rest 5 Minutes
Against a Ten Minute Clock:
Row 750/500m
3 Rep Man Maker Complex, Ascending Weight, Starting at 25/15
Rest 5 Minutes
Against a Ten Minute Clock:
Row 1000/750m
AMRAP
10 Devil's Press 25/15
20 Weighted Step-Ups 25/15
STRETCH (10)
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