Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds


Complete the following congo-line style in teams of three, with each partner completing the following:
For time:
Row 1000 Meters
40 Dumbbell Thrusters
20 Strict Pull-Ups

Immediately followed by…

For time:
Row 1000 Meters
25 Dumbbell Thrusters
10 Strict Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

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