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
V-up

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