
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
5-5-5-5-5
10 Lateral raises between sets
Conditioning–
1000m Row
50 KBS
40 Push ups
30 KB presses (alternating arms)
20 Goblet squats
10 KB Lunges (each leg)