MOBILITY & WARM UP

Set 1:
On a 3:00 Clock:
10 Alternating Lunges
10 Ring Rows
10 PVC Press
Set 2:
On a 3:00 Clock:
8 Narrow Stance Squats
8 Kip Swings
8 Push-ups
Set 3:
On a 3:00 Clock:
6 Assisted Single-Leg Squats
6 Pull-ups
3 Wall Walks

SKILLS & SPECIFIC WARM UP
Rowing

CONDITIONING
“BITTER BERRY“

FOR TIME
Every 4:00 for 7 Sets:
250m Sprint Row

Complete each 250m sprint in < 1:15.

Active recovery

:30 Alternating Run-Assault Bike-Ski Erg ( easy )
:20 Plate Ground to Overhead #10/5
walking until start