December 6, 2022

Warm up

5 minutes row

Then

3 rds

15 banded face pulls

20 walking hamstring total

15 btn pvc strict press

10 minutes

Then

3 rds

150m row

5 pull ups

5 push press

15 minutes

Workout

For time

3 rds

500 m row

15 pull ups

15 push press