2 Box Squats @ 55%
Speed Sumo Deadlift
10 x 1 @ 70%
200 M D-Ball Carry
*Hold D-Ball against stomach, wrap arms around it, hug it tight.
Crash B's Focus
4x5 Minute Row
Follow this structre for each 5 minute row:
15 second on (row hard) and 15 seconds off (row easy)
Rest 3-5 Minutes between sets.
**Warm up for ten minutes focusing on the stroke structure