WU:

10 Bird-dogs

10 sec dead hang

10 spiderman lunge

15 cal row

Continued… Coach’s choice.

Cond:

Partner row 5k

Switch whenever

then,

3 sets:

:30 sec iso back ext. hold (arms over-head, add weight if needed)

50 ft sled push or drag

10-15 HSPU (strict or kipping, choose your weakness)