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
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
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