Warm Up x 2
10 squats, 15 KB swings, 10 hanging knee raises, Broad Jump up & Back, 15 leg forward leg swings ea. leg

Mobility
Lat stretch / Thoracic Spine extension 

Workout
Chin-Up- 3 x 10, straight sets - record variation (ie bands / weights) 

5 supersets, 2:00 rest:
Chinese DB Row x 10 ea. arm @ 6-7RPE
Barbell Overhead Press x 10 @ 6-7 RPE

Row 2000m for time

Intermediate On-Ramp Class
Pull-Up- 3 x 8, straight sets @ 7-8RPE

3 supersets, 2:00 rest:
Chinese DB Row x 8 ea. arm @ 6-7RPE
Barbell Overhead Press x 8 @ 6-7 RPE

Row 2000m for time

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