6 17

Warmup

3 rnds
100m run/row
25 steps Waiters Walk (ea/s)
5 Scap Pullups - slow
5 Scap Pushups

Strength

Accumulate 5-8 Sets
3 Push Press OR Push Jerk

Workout

GOAL: Into 25s

1000m Row

Rest 1 min,  then:

5-10-15- etc
• Push Press  115/85  OR 95/65 OR 75/55 OR 65/45
• Kipping Pullup  OR Jumping (CTB) Pullup
      AND  (after each round)
15/12 Air Squats

Bonus

       3:00 each
   Barbell Shoulder Shear
   Lat Smash
   T-spine Overhead Extension