Thursday!
Warmup:
5:00 of:
Row 150m
10 Band Pull-aparts
10 Light Push Press
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters (4:30 time-cap)
9 Burpees
12 Chest-to-Bar Pull-Ups
15 Shoulder to Overhead (155/105#)
Boom Lite: Same – modify as needed
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