Workout of the Day

A.
Four sets of:
Good Morning x 5 reps
Single-Arm Dumbbell Row – 8-10 reps each
Standing Shoulder Shrugs – 15 reps
Hollow Rocks or Hollow Hold – 20 reps
B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
14 Single Arm Snatch
10 Pull-Ups or Ring Rows
Rest 3 minutes
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
5 Strict Pull-Ups
10 Dumbbell Thrusters