Warm-up: 400 m Row 20 Ball Slams 15 lbs 30 Glute Bridges 1:00 Plank 20 Ball Slams 30 Glute Bridges Main Workout: To be completed in 2 parts Part 1 Option 1 > 1 Month Complete 8 Rounds of 20 seconds of
Warm up in 2 Parts: Part One Rowing Drills
100 m Arms Only Drill
100 m Reach and Pull Drill
100 m Legs Only Drill
100 m Leg/Arm Arm/Leg Drill Part Two 1:00 Plank 30 Glute Bridges 10 Burpee Complex 1:0