12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

Row Intervals 5×90″ on/90″ off for max distance

Your total distance covered divided by 10 are “free” reps toward 300 of any combo of the following
Wallball Catch and Release

Immediately after last 90″ rest interval go into it (6′ Cap)
*Example: Row of 2250m = 225 reps = 75 more need done

DB Strength 3x
Lying DB Chest Fly x10
Standing DB Lateral Raise x10
DB Staggered Stance RDL x8e