For time:
Row, 500 m
12 Push Press, 175/120 lbs
Row, 500 m
9 Push Press, 175/120 lbs
Row, 500 m
6 Push Press, 175/120 lbs
Goal: Sub 13 min

Post Work
For quality:
50 Banded Bicep Curls
50 Banded Tricep Extensions
25 Banded Sotts Press