Warm Up
4 SETS (9 MINUTE CAP)
:45 Row
:15 SA OH KB Hold
10 Quad Heel Taps
:15 SA OH KB Hold
:30 Front Rack Hold
Skill
3 SETS FOR QUALITY
:30DBL KB Suitcase Hold
:30 DBL KB Front Rack Hold
:30 DBL KB OH Hold
2:00 Row (EZ Pace)*
*2:00 Row is considered active rest. Once completed athlete should
begin their next round of walks.
Workout
EVERY 4:00 x 5 SETS
35/25 Cal Row
30 Sit-Ups
-Rest Remaining Time-