10 min Warm-Up

Then:

Stretch

Then:

2×10 Dislocates

2×10 Air Squats

2×10 KB Swings

30 sec – 1 min rest in between sets

Then:

3×15-20 Bent Row @light weight

1 min rest in between sets

Then:

3×15-20 Deadlifts @50% of 1 rm

1 min rest in between sets

Then:

5,000m Row

easy to moderate pace

Then:

10 min stretch/Foam Roll

 

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