A) 1 Set
150 m Row @70%
150 m Row @100%
250 m Row @70%
+
Frankenstein Walk x50ft
Broad Jump x50ft (For Distance)
Knee High Pulls x50ft
Broad Jump x50ft (For Speed, rebounding)
Inch Worm x25ft
Samson Stretch x25ft
Broad Jump x50ft (For distance and speed, rebounding)
B) 3 Sets, ea. for time of:
500 m Row
40 Walking Lunges
30 Pull-ups
20 Clean and Jerks (95/65)
rest 8 min
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