
Warm Up–
500m Row
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Weighted Chin Up
5-5-5-5-5 (41X1) Tempo
Conditioning–
1000m Row
21-15-9
Burpees
Push Ups
Pull Ups
Warm Up–
500m Row
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Weighted Chin Up
5-5-5-5-5 (41X1) Tempo
Conditioning–
1000m Row
21-15-9
Burpees
Push Ups
Pull Ups