Warmup:
Ham Drill
Leg Swings
Banded Shoulder warm up
5 minute assault bike
Rower
2k row (moderate)
rest should be equal to work
1k row (moderate)
rest should be equal to work
500 meter row (moderate)
Cooldown:
MAD MOBI
Hamstring up n over
Lat stretch
pigeon
press ups
scorpion
. . .
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