Warm-up:

Rowling- 2 person team

Strength:

Every 2min x 10min Sumo Deadlift x 5 reps.

Deadstop between each rep.

Double overhand grip, no mixed grip. Practice your hook grip!

Conditioning:

2 person team

3rds each

15/12 Calorie Row + 8 Dumbbell Box Step-ups

3rds each

15/12 Calorie Row + 4 Devil’s Press

3rds each

15/12 Calorie Row + 8 Alternating Front Rack Lunges

Time Cap 25min

No Rx, but dumbbell movements should be unbroken.

Adjust the row if it’s taking longer than 60sec.