Warm Up:

1 Round

  • 300m Row
  • 20 Spiderman Steps with Vertical Reach
  • 10 Push Up to Down Dog

1 Round

  • 300m Row
  • 20 Wall Balls
  • 10 Hanging Shrug

Workout:

"Three Little Birds"

3 Rounds

  • 3:00 Row
  • 3:00 AMRAP
    • 10 Thrusters
    • 10 Pull-Ups
  • 3:00 Rest

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