For time:
Row, 5 km
*Every 4 mins (starting at 0:00) complete:
5 No Push-up Burpees
3 Box Jumps, 24/20 in
Bear Crawl, 50 ft
Goal: Sub 32min

Post Work
For quality:
50 Banded Pull Aparts
30 Banded Press
50 Banded Lat Pull Downs
30 Banded Tricep Extensions