3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
5 Prone PPT pulses & hold last rep (10-sec)
+
Build up to workout weight for front squat
* In-between FS sets do HSW prep
+
Run through
400m Row
8 Toes-to-bars
8m Handstand walk
35 Double-unders
3 Front squats @ workout weight