Warm-up:
Run 200m
Bear Crawl Down
Crab Walk Back
Crossover Symmetry
Run 200m
10 Dive Bomber Push ups
8 Strict Pullups
10 Burpees
Fitness and Performance:
Strength:
Three sets of:
Bench Press x 4-6 reps @ 2 sec descend
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps (controlled)
Rest 60-90 seconds
WoD:
Five rounds for time of:
Row 500 Meters or 25/20 Cal Airdyne
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
You can also perform this with a partner, start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.
Mobility:
Banded Shoulders
LAX to pec/shoulders
Mash Lats on Roller
Roll Posterior