Wednesday

Warm Up
Run 400m or Row 500m
Scapular Wall Slides 
Hanging Shrug
Air Squats (x20)
Scapular Push Ups (x20)
Double Under Practice 3-4 min

First…

Team Row – each person completes 1000 meters switching every 250 meters @100% effort (each person rows 4 times )

REST 5 mins

Then…

30 Pull Ups
30 KB Swings (53/35)
30 Hand Release Push Ups (advanced athletes – 30 ring push ups)
30 KB Swings
30 Toes to Bar (modification – V Ups)
30 KB Swings 
30 Hand Release Push Ups (advanced athletes – 30 ring push ups)
30 KB Swings 
30 Pull Ups

(18 min cap)

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