Warm up

8 deficit pushup …..use yoga blocks or weight plates
10 lat pull up …. if doing it right it will initiate your beat swing
10 ps SL towel drags working the hamstring
foam roll posterior chain
repeat towel drag
repeat foam roll

STRENGTH

Bench Press – 6×8
– 55-65% 1 RM
10 box step over with weight plate

METCON “EUGENE”

1000m Row, Then: If rowers are busy then do the run and vice versa

5 Rounds
6 Single DB thruster (55/35)(25/20)(15/12)
8 Split stance Romanian Deadlifts MW
S ARM Pull Ups on rig 4ps or rings 10ps

Then, 800m Run