Warm-up

• 1000m Easy Row
• 5 Inch Worms + 1 Push Up
• 500m Easy Row
• 5 Burpees
• 250m Easy Row
• 10 Tempo Push Ups
• -World’s greatest stretch (10 reps per side)
• -Chest stretch (on the floor 10” per side x4 times per side alternating sides)
• Then with two light change plates -10 Plate side raises -10 Plate Front raises -10 Plate presses

QUALITY

• For quality:
  • 5 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 3 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 1 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 1 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 1 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups

Rest as needed between sets.

METCON

• 10 rounds for time of:
  • Row, 250/200 m
  • 10 Burpees
  • Rest 1 min

Try to work faster, split each round and get a little bit faster in your pace and transitions.