WARM UP
3 min erg
Then
3 rounds
10 Single Leg Banded RDL (5L/5R)
10 Plate Ground To Overhead 15/10kgs
10 Air Squats
WORKOUT
In Pairs Complete
1200m Row
Then
8 Rounds (4 each,1 for 1)
8 Single Arm DB Thruster 22.5/15kg (4L/4R)
8 Lateral Burpee Over DB
8 Single DB Box Step Over 24/20
Then
1200m Row
ACCESSORIES
3 Sets 4 Reps
Hang Power Clean
Rest as needed between sets
Cool down
Roll Calf 60sec L/R
Roll Shin 60sec L/R
60sec Dead Hang From Bar