Teams of 2:
a) Rowing until b) finished the following..
b) 10 Active Hang Pulls, 15 WB Shots, 10 Pushups and finishing with 2 lengths bearcrawl/duck/gorilla walk

A. Strength (00:15-00:35)

3 sets of:
Alternating Arm Dumbbell Bench Press x 8 reps each arm
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)

weight distracted* Side Plank x 45 seconds each side

Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps

B. Conditioning

Every 6 minutes, for 18 minutes (3 sets):

Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups

C. Accessory
Half Kneeling high-low banded woodchop: 3 x 15 each side

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