Causal 500m row. (Open legs and focus on follow through and sequence.)
T-spine extension (wall)
Build in skill
55/40 cal row
35 handstand push-ups/push-ups
15/12 Cal Row
*Lots of different speeds in this workout.
**Make your speed be adapted to your efficiency on the first row.
***The push ups should be done in 3+ sets.
****Push hard on the final row.