Option 1
For time:
Row, 5 km
Every 3 mins complete:
10 Wall Balls, 20/14 lbs

Option 2
For time:
400/350 Bike Calories
Every 3 mins complete:
10 Wall Balls, 20/14 lbs

Don’t exceed more than 12 rounds on either option

Goal: Sub 30 min
Cap: 36 minutes or 12 rounds

Post Work
For quality:
50 Band Pull Aparts
50 Band Face Pulls
50 Behind-the-Neck Band Press
*Complete in as few sets as possible using a mini band.