Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
50 partner pullovers
1500m team row
Workout Warmup:
10 min EMOM
25DU’s
5-10 pullups, C2B if you can. (tight kip)
Workout and Endurance:
20 Min AMRAP
20 Ball Slams 30/20
20 SDHP (75/55)
20 DU’s
20 Push Presses (75/55)
20/14 Calorie Row
Lift and Skill:
Make up a lift and skill you missed this week.