-Warm Up-


3 rounds


150m Row

10 shoulder openers

10 v-Ups

10 Over Head Squats

:20 second hand stand hold




Work up to a 5 rep max Over Head Squat

  • taking bars from floor




Alt rounds with a partner


4 rounds each


In a 3 minute window


Row 500m

Max DB thrusters 50/35


Rest 3 minutes