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Row 500 meters
Then,
3 Rounds:
5 Burpee pull-ups
5 Medicine ball push-up
15 Forward/back jumping jacks
15 Elbows high and outside (PVC or Bar)
30 seconds Handstand hold against wall or free standing
15 Arms (over and back)
15 Muscle snatch (PVC or bar)
AMRAP 20 Minutes:
20 DB Push Presses (35# / 25#)
20 Mountain Climber Burpees (4X)
20 Med Ball Cleans (20# / 14#)
Only one athlete can be working at a time.
Banded Shoulder Mobility (2 Minutes Each Arm)
Batman Hip Opener (2 Minutes)
