Warm up: 300 m run/row; 10 pvc pass thrus, windmills, good mornings; 10 kb swings, 10 kb bo row, 10 wall balls, 5 pull ups/ring rows,
2x 10 yd: shuttles, high knees, to touches, inside outs, outside ins, bounds
Mobility: Leg Cradle lunge w/ twist
Skill Focus: Pendlay Row
Warm up and. . .
BO Row (ea rep from the ground) 3 x 6-8 (if you can get 8 do them
and go up on the next set); if you only are able to get 6 or 7 stay at that weight. No
holding back or saving it.
