| Warm up |
| – 3x: Banded pull apart x 15 + Strict DB Press x 12 + Push up to toe touch (both) x 8 – 3x: crab walk >< + dead hang w/knee tuck x 25s + alternating push ups on yoga block x 8 |
| Strength |
| – Single arm DB Press x 8/8 (standing) + Half kneeling band pull x 10/10 (use strong band bring elbow to side) + Prone supported fly x 12 – Barbell Push Press: 8-8-8 – Barbell Push Jerk: 4-4-4 (no rack, go as heavy as possible) |
| Work |
| Partner 1 min/30s row to 2k. P1 Rows for max distance for 1 min while P2 performs alt. V-ups x 10 then holds FLR for remaining time. Both rest during the 30s then switch positions. Keep going until 2k total meters is reached. |
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