A1 Dead lift; 80x2x3
A2 Seated BTN press x 6-9 reps 34 sets
A3 Laying heal slides x 5-7×3
A4 Bent over lateral flies x 6-9×3
30 sec. double russain kb swings, 55/35#
30 sec. double kb front rack hold, 55/35# per hand
30 sec. max cal row
rest 90 sec.
**goal is to transition right from the swings into the front rack hold. On the rower look to get the same score every round. Pace accordingly.