Warm Up: Choose 1 Of The Following:
– 1000m Row
– 1000m Ski Erg
– 1000m Run
– 50/40 Cals Air Bike
Then
10-10-8-8-6-6 Dead Ball Squat
(5-5-4-4-3-3 Per Side)
5 x 10 Inverted Bar Rows Between Sets
Then
“4 x 500m Row”
**Start Rows In 5 Minute Intervals