Core conditioning (4 rounds)
- Barbell rotations x8
- Barbell roll outs x8
Strength:
- Deadlifts 4x8
- Pull ups 4x8 (weighted)
- Seated row 4x8
- Cable lat pull down 4x8
- Single arm cable row 4x8
Conditioning:
- rowing machine 150 metre sprint, 30 seconds rest (you are aiming for 5 consecutive improvements in time to complete 150metres)
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