A. 5 Rounds for Time
Row 250 meters
Sandbag clean thrusters x 20 30/50 lbs
ring dips x 10
B. Bridge Rotations
Beginners: against the wall x 5 reps each direction x 3 sets. Measure and mark!
Intermediate: angled box x 5 each direction x 3 sets
Advanced: Step behind into low bridge rotation - 3 reps per round x 3 sets
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