MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
2 Rounds Not For Time: (Increse Weight Every Rounsds)
250 Mt Row
6 Deadlift
6 V Ups

CONDITIONING
“SAVE YOUR BOAT”

For Time:
Row 1000m
Then 3 Rounds of:
12 Deadlift #BW
12 V Ups