WARM UP
PVC MOBILITY JUMPING JACKS AIR SQUATS ALT. LUNGES SWING KICKS DRAGON WALKS 30 SEC EACH STRENGTH WORK STRENGTH WORK PUSH PRESS 55-75% 3 SECOND PAUSES AT TOP BARBELL BENT ROWS 4 X 8 BARBELL SHRUGS 4 X 8 CONDITIONING DEADLIFTS 135/ 185# PULL UPS OR RING ROWS ASCENDING LADDER 2-4-6-8-10-12-14 - ETC..... 8 MIN AMRAP 2 MIN REST THEN TEAM ROW 1000 METERS FOR TIME
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June 2022
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