A) 1 set of:
250 m Row @85% effort
10 Empty bar Thrusters or PVC
10 Kettlebell swings
250 m row @95% effort
Shoulder stretch (Coaches choice, no more thna 1 min)
B) 14 Minutes
EMOM for 14 min
Odd – Nose to wall hold x20-30 sec
Even – Strict Toes to bar x5-10
*Scale nose to wall to angled wall climb hold or to push-up.
*Scale toes to bar to “Straight leg” leg lifts or Knee raises
C) 36 Minutes
For Time:
1000 m row
Then do:
4 Rounds of:
30 Kettlebell swings (53/35)
15 Thrusters (95/65)
*Score total time
