500 meter row
3 x 10 stroke sprint 10 strokes easy
Zombie walk down
30 sec hollow hold
Bear crawl back
10 Table tops
5 push up into DD into SM
- Would you rather be the best player on a losing team or the worst player on a winning team?
Power Pace game
30 sec sprint at @ 80-90%
Note AVG split time & AVG strokes/min
-rest at least 30 sec-
repeat 30 sec sprint attempting to decrease S/M by at least 2 and keep split time the same or faster.
Keep repeating splits until you’re unable to drop your S/M and keep split the same.
Bent over Row (KB or DB)
Enterprise 30 sec
30 sec enterprise
Use Bench press as building sets to a heavy 4, Superset Bench with Rows and Enterprise.