Arm/Leg Swings
Row 250m
2x10 of:
Shoulder Dislocates
Good Mornings
Wall Squats
10:00 AMRAP
  5 SDHP 75/53#
10 OH Squats 75/53#
15 Sit-ups (Scale up to Weighted or GHD)

REST 2:00 Then:
(your choice Run or Row)
Run: 2 x 800m with 2:00 rest between
   or  3 x 400m with 1:00 rest between
Newer Athletes jog/walk 3 x 250m with 2:00 rest

Row: 2 x 1000m with 2:00 rest between
   or   3 x 500m with 1:00 rest between
Newer Athletes row 3 x 250m with 1:00 rest

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