Warm Up
500 Meter Row/ 400 Meter Run
Two rounds:
10 Up downs
8 Scap Pullups
6 Light Dumbbell Thrusters
2 Light Dumbbell Devil’s Press
Every 12 minutes, for 36 minutes (3 sets) for times:
1000 Meter Row
20 Burpees Over the Erg
10 Strict Pull-Ups
400 Meter Run
10 Dumbbell Thrusters (50/35 lb DBs)
5 Devil’s Presses (50/35 lbs)
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