Band KB Swings 8×10 on 1?
1000m Row Time Trial
-Set the rower to 1000m counting down
-Coaches ? advise on damper setting and pacing. Should not have anything left in the tank!
Single Leg Deadlift 4x8e (weight in each hand, like a SL RDL but more knee bend and heavier)
Clap Pushups 4×8
Band Pulldowns 4×12 (Band over pullup bar, kneeling pulldowns)