10 minute AirDyne or Row @Easy Pace
Then:
Stretch
Then:
100x Thruster @45lbs Barbell +
100x Wall Ball @20lbs +
100x Ball Slam @20lbs
Then:
10 minute AirDyne or Row or SkiErg @Easy Pace
Then:
AirDyne Ladder 50-40-30-20-10 cals
1:1 Work-to-rest Ratio
Note:
If you do not have an AirDyne do a C2 Rowing Ladder or SkiErg Ladder of 500m-400m-300m-200m-100m
Then:
Cool Down
Then:
Stretch & Foam Roll

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