A Yoke walk x 50ft. – add weight x 2 sets
B Reverse sled drag (heavy) x 100ft.x 3 sets
C 150ft. sled sprint – no weight – max effort x 2 sets
45 sec. row
rest 45sec.
x7 sets
**must get faster each time on the rower

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15