July 3, 2017

Prep: 
3-minute easy row
2 sets of: 10 push ups, 10 ball slams, 20 air squats

Strength/Core: 
3 sets of:
10 DB strict press
(rest 30 seconds)
10 strict ring rows (feet elevated)
(rest 30 seconds)
20 russian twists

Conditioning: 
For time:
500m row
21 push press (115)
500m row
18 push press
500m row
15 push press
500m row
12 push press

Core/Accessory: 
EMOM x 6 of:
odd) 10 strict toes to bar
even) 20 banded tricep extensions