Buy In: Row 500 meters. Captain Morgan stretch, down dog sequence, PVC good mornings x12, PVC Shoulder Complex x 12, band free style
Squat and Shoulder Press:
3 sets of 8 reps at 70% of 1RM (make an educated guess) Alternate in order to finish in a reasonalble amount of time.
Accumulate 10 "heavy" jerks.