A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.
B) For Total Reps
3 Min Max Toes To Bar
rest 1 min
5 Min Max Cal Assault Bike
rest 1 min
3 Min Max DB Man Makers (35/20)
rest 1 min
5 Min Max Cal Row
rest 1 min
3 Min Max Double Under
C) 3 Sets
Weighted Glute Bridge x20
Close Stance Squat x30
Single Leg Wall Squat Hold x15 sec ea
