FOR TIME
3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP...
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads