Due to multiple regulars being out for end of year team lunches we will be doing the same workout Friday/Monday. Can be done on your own or with a group.
12mins Vanity Friday and shoulders warm-up
A. 20min AMRAP
5x Bench Press (60-70%)
10x Ring Rows
5x Strict Pull-ups (Mod: Toenail Pull-ups)
B. Start 3mins after finishing the 20min AMRAP
2x1000m Row ALL OUT
4mins Rest between 1000m efforts
Easy jog and stretch.