Warm up
30/20 calorie row
3 minutes double under practice
Strength
Underhand grip barbell row-heavy 9
Conditioning
1 round
7 barbell rows
14 v ups and kb swings 53/35
21 double unders
2 rounds
6 rows
12 v ups and swings
18 double unders
3 rounds
5 rows
10 v ups and swings
15 double unders
Cont...
Down to
7 rounds
1 row
2 v ups and swings
3 double unders
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