2km Row and 50x knees to elbows
Shoulder to Overhead Anyway 1-1-1-1-1-1-1 (may be performed from behind the neck or in the front rack position)
Complete as many rounds as possible in 20 minutes of:
15 Toes To Bar
100ft Walking Lunges
5 Shoulder to Overhead Anyway (bar begins on the ground)
Post Strength loads and conditioning times to comments.