A. Warm Up
4 sets
15/12 cal airdyne increase pace each round
10 Alternating Single Leg RDL/leg
10 Cossack Squats/leg
B. Strength
3 sets of 5 reps @ 51X1 Tempo
C. Conditioning
3 sets for total meters rowed
1 minute Row Damper at 10 (Grind effort)
40m Heavy Front Rack Carry (unbroken)
1 minute Row Damper at 1 (High Turnover)
30 seconds Prisoner Tall Kneeling To Standing
-rest 90 seconds-