Friday, 4/24

(photo: Dima R.)

Warm-up
3 Rounds
10 squats
5 Hanging Scap Retractions
10 Reverse Hand spider Lunges
5 Dead Bugs/ side
10 PVC Dislocates

“Jackie”
1000 M Row
50 thrusters
30 Pullups

3 rounds NFT
10 half kneeling band Pallof Press each side
10-15 DB Wrist extensions

Run in heats (up to 7 at a time) beginning every 5 minutes. Must be off the rower by 4:30, and scale to 750 M if needed.