
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
10-10-10
Conditioning–
1000m Row
50 Walking lunges (each leg)/with med ball (20#/14#)
30 Barbell rollouts
14 min cap
Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
10-10-10
Conditioning–
1000m Row
50 Walking lunges (each leg)/with med ball (20#/14#)
30 Barbell rollouts
14 min cap