Warm-up:
Overhead Yoke Walk: heavy 12m
Strength:
DE Front Box Squat: 8 x 2, 60% + bands
45 Degree Back Extension: 4 x 5-7
Inverse Curl: 3-4 x 8-12
A1. Jumping Bulgarian Split Squat: 4 x 8 (each)
A2. Weighted Sit-ups: 4 x 12
Row: 4 x 400m, rest 1/2 completion time
Band Hams: 3 x 50
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