WARM-UP
AMRAP X 5 MINUTES
100 METER RUN
10 PUSH-UPS TO PIKE
10 LUNGES W/ ROTATION
10 SCAPULA PUSH-UPS
WORKOUT
FOR TIME*
ROW 500 METERS
30 BODYWEIGHT BENCH PRESSES
ROW 1,000 METERS
20 BODYWEIGHT BENCH PRESSES
ROW 2,000 METERS
10 BODYWEIGHT BENCH PRESSES
*SCALED OPTION
ROW 500 METERS
30 ¾ BODYWEIGHT BENCH PRESSES
ROW 1,000 METERS
20 ¾ BODYWEIGHT BENCH PRESSES
ROW 2,000 METERS
10 ¾ BODYWEIGHT BENCH PRESSES
COOL DOWN
50 BANDED PULL-APART
50 BANDED BICEP CURLS
50 BANDED STRICT PRESS
