Mobility:
5 Minutes on L-Ball or Roller
+
PVC Shoulders
Warm Up: Go over and practice each strength movement
Strength: Rotate every 90 seconds, for 4 sets
:30 Barbell Bent Over Row
:30 rest
:30 Tall Kneeling DB Press
:30 rest
:30 Russian Twist
:90 rest
WOD: Teams of 2, 12 Minutes, score total burpees
0:00-6:00
partner A Rows 150m, reset monitor every round
partner B performs 8 burpees
6:00-12:00
partner B rows 150m
partner A performs 8 burpees