
Warm up–
Row 500m
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Core circuit
Conditioning–
3 Rounds
1 Min max reps
Row
Ring dips
Sit up
Push ups
Pistols
Scored for total reps
Warm up–
Row 500m
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Core circuit
Conditioning–
3 Rounds
1 Min max reps
Row
Ring dips
Sit up
Push ups
Pistols
Scored for total reps