Strength:
Back Squat 3-3-3-3
Conditioning: [YouTube]
Row 500 meters
Then 5 rounds of:
• 10 Chest to Bar Pull-ups
• 10 Wall Ball “2fer1’s”
Beginners: sub regular kipping pull-ups and scale the medicine ball weight down. 2fer1’s ARE doable. However, newbies can do 10 wall balls and 10 air squats.