
Warm Up–
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill-
Open
Conditioning–
100 Squats
90 Sit Ups
80 Push Ups
70 Sit Ups
60 Walking Lunges
50 Sit Ups
40 Pull Ups
30 TTB
20 Burpees
10 Pistols
30 Min Cap
Warm Up–
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill-
Open
Conditioning–
100 Squats
90 Sit Ups
80 Push Ups
70 Sit Ups
60 Walking Lunges
50 Sit Ups
40 Pull Ups
30 TTB
20 Burpees
10 Pistols
30 Min Cap