Warm-up

• 4 Rounds of Rowling
  • (row to 100m and try to stop a little bit before the target number so that the meters roll over to 100m +-1 meters is also acceptable so 99 and 101m)
  • If you go over or under 100m then add to the warm up reps whatever meters you were missing to 100:

• 5 Inch Worms + 1 Push Up
• 5 Scap Pull Ups
• 10 DB or Kb Strict Press (each side)
• 10 Squat Jumps
• -Front Rack stretch (on the rig or with empty BB)
• -Lat Stretch (0:45 per side)
• -Hamstring Stretch (0:45 per side

METCON

• 10 rounds for time of:
  • Row, 300 m
  • 6 Shoulder-to-Overheads, 185/125 lbs
  • Rest 1 min

Rest 1 min after each round or waterfall on the rower with a partner.

QUALITY

• 4 rounds for quality of:
  • 8 Tempo Dumbbell Bench Press, pick load
  • 6 Tempo Bent Over Barbell Rows, pick load
  • 4 Weighted Strict Pull-ups, pick load

Control the descent on each rep, work for quality and rest as needed between sets. Scaling Options: STOH weight should be moderate but doable unbroken. Use a band for the pull ups as needed or scale to inverted rows.