Strength:
1a.) Bench Press: 3 x 8
Rest 60 seconds
1b.) Supine Ring Row: 3 x 8
Rest 60 seconds
1c.) Goblet Squat: 3 x 8
Rest 60 seconds
1d.) Side Plank: 3 x 30sec.
Rest 60 seconds

B.
For time:
Row 500 Meters
Then…
4 rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Push Ups