Single Arm Bent Over Row
A.5×10 (Each Arm)
B.5x1min Loaded Plank
Coach: Keep the thoracic spine neutral during the entire pull, while extending the shoulder and arm completely. Use a partner to load a light plate for the plank, when appropriate.
-5x250m Row ME
-Rest as needed between intervals
Coach: Attempt to keep all intervals within 5-7sec of your first effort.
-Slow 400m walk/jog