Row & Smile

Row & Smile


STRENGTH:
Shoulder to Overhead
3 x 3 x 3
3 x 3 Shoulder Press, 3 x 3 Push Press, 3 x 3 Push or Split Jerk. 1 set every two minutes.

CONDITIONING:
For Time...
1000M Row
Then...
20-15-10-5
Hang Power Clean
Ab Mat Sit Up

DAILY CHALLENGE:
Star Holds, 3 x :15 each side

MOBILITY:
Upward Dog, Downward Dog

ENDURANCE:

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute of rest

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