| Warm up |
| – 2x: Bear crawl >< + crab walk >< – 5 min: Wtd. arm circles x 12/12 + 10s chin over bar > 10s dead hang + lat stretch on wall x 20s – 5 min ski: 2-3 on each time. 8 pull each |
| Strength |
| 1) Partner band lateral shuffle >< + Alt. push ups x 10 + Alt. DB Press x 12 2) 5×3 bench pressBetween sets 1-3: – Kneeling alt. Curls x 12 – Dual DB Bent row x 10 |
| Work |
| Team of 2-3 – 4k Row – With a CONTINUOUS running clock, every 2 minutes, the person/s not on the rower performs 3 burpee box jumps + 8 KB Swings. |
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