
Warm Up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Kipping/Butterfly work
Conditioning–
500m Row
40 Air Squats
30 Sit ups
20 Push Ups
10 Pull Ups
Warm Up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Kipping/Butterfly work
Conditioning–
500m Row
40 Air Squats
30 Sit ups
20 Push Ups
10 Pull Ups