10 Row Strokes*
10 KB/DB Good Mornings
10 Scap Pull-Ups
:20 DB/KB Overhead Hold
*1st Set = Legs only
2nd Set = Legs + Lean Back (no arm bend yet!)
3rd Set = Legs + Lean Back + Arms (reverse the order to return)
4th Set = Full Row Stroke at speed
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills
2 SETS FOR QUALITY*
25 Russian DB/KB Swings
1:00 Bar Hang
*Athlete Choice for all weights.
*Partners alternate every 250m until completion of 2000m.
(Score is Time)