1. Warm Up
General Warm Up
Then:
3 Rounds of:
5 Dead-hang pull-ups (add weight/use bands if necessary)
10 Hollow Rocks
2. Strength/Conditioning:
1. Push Press 3-3-3-3-3 Rest 2 mins
2. 1 min max KB Swings Rest 2 mins
3. Row 500m
3. Recovery:
Hamstring Stretch