
Warm-up–
4 frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
2100m Row
150 Double unders
90 Burpees
Partition row and rep anyway
Warm-up–
4 frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Bench press
3-3-3-3-3
Conditioning–
2100m Row
150 Double unders
90 Burpees
Partition row and rep anyway