Recommended Warm Up (10 Minutes):

2 Rounds:

300m Row

15 Incline Push Ups

20 Banded Pull Aparts


For Time:

500m Row Time Trial

*This is an all-out effort!  The best male time for us was 1:19.5 and women was 1:35.6. 


10 Minute EMOM:

2 Bench Press @ 80% of 1RM

*These should be fairly heavy today.  Use a spotter if needed!

Skill Work