4 sets alternating of:
Turkish get ups 3 each arm
60 sec plank hold (weighted as able)
8-10 Unbroken Wide Grip Pull-ups, assisted if needed

In Teams of Two, Alternating for 5 Rounds for Time:
250 Meter Row
Overhead Plate Hold (45/35)
While one person is rowing the other person is holding overhead. If the weight is lowered, the rowing stops.

Banded shoulder mobility, 1 min each position/arm:
– Palm up, head down
– Palm up, behind back (chest)
– Band on Elbow, extending up

Glute Smash with LX/Mobility ball – 2 minute each side

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