Prep
Row 1000m
Lower body prep
3x 15 Banded good mornings
10 Scap pull ups
5 Strict burpees
Strength
False grip pull ups or Strict pull ups
3-3-3-3-3
*build to a heavy single
Halting Deadlift
5-5-5
Conditioning
12 min AMRAP
10 Box Jumps
10 Push ups
10 Deadlift @ Body weight
Recovery
Banded lat pull downs x 50
Calf smash
Bretzle 2 min per side
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