Conditioning First!

Row Sprints:

Every 2:00 x 8 Sets (16-18mins)

Row 200/150m

*These are full on sprints and I want you guys hitting them HARD!

*You can do these trading rounds with a partner. Just make sure you get at least 1:00 of rest b/w sets

Strength: Lunge/KB DL

4-5 sets (20 Mins to complete)

8-10 Back Rack Lunges/Leg (not alt.)

Rest :20

10 Deficit KB DL (stand on a 45lb Plate)

Rest 2:00

*Increase weight each set or stay the same.. up to you today!