pvc/foam Roll
10-8-6-4-2
Banded OHS (PVC Load – slow and smooth)
Body Row w/ 1s pause
5 Rounds – not for Time
10 Goblet Squats
10 Supinated Grip Pull Ups (Chin Ups)
20 Ball Slams
20 Warrior Sit Ups
POST:
5 x 150m Row Sprints – close to full recovery between efforts
Post – Post:
If there’s time – Tabata flutter kicks
Bar GYM 