| Saturday |
| Warm Up |
| – Body rock w/ step through x 3 minutes – Squat hold x 90s w/rotations – 20/10 x 5: – Push ups/FLR – Squat/Squat hold |
| Strength |
| Complete 3 sets each section with a partner and split reps: 1) 600m Ski + 50 goblet squats 2) Burpee to Plate x 20 + Barbell ground to OH x 20 3) Plate push >< x 6 + Heavy KB Swings (dual if possible) x 20 + Jumping lunges x 40 |
| Work |
| Then: Max distance row in remaining time. One partner must be holding a KB in goblet position for the rower to row. |
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