
Warm up-
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Skill-
Open Gym
Conditioning –
“Fight This”
Row
Squats
Sit up
Push up
Pull Up
3 Rounds
1 min each station
Scored for total reps
Warm up-
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Skill-
Open Gym
Conditioning –
“Fight This”
Row
Squats
Sit up
Push up
Pull Up
3 Rounds
1 min each station
Scored for total reps