| Warm up |
| 1) 8 minutes: – Row x 200 – Shin box waves x 8 – Kick stand RDL x 5/5 – Bear crawl >< – Crab walks >< 2) 2x: – Banded glute bridge x 10 + Goblet squats x 10 + prone scorpion x 4 |
| Strength |
| 1) Light deadlift x 8 + Single arm supported row x 10/10 + superman pull downs x 12 2) Front squats (from rack): 4-4-4-4 |
| Work |
| 15 minute team row (12-15 pulls each) for distance. Alternate movements after each turn: 1) Frog hop >< 2) Slam ball slams x 10 3) DB Burpee (no jump) x 6 |
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