Conditioning:

500m Row

15 Dumbbell Thrusters (50/35)

400m Row

15 Dumbbell Thrusters

300m Row

15 Dumbbell Thrusters

200m Row

15 Dumbbell Thrusters

100m Row

 

For time

Register here: Row’d Royalty

 

Strength:

Floor Press

5-5-5-5-5

 

For max load

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post time, max load, and experiences to comments