Warm up
Hip Mobility
Stretch Work
S.W.O.D
Back Squat 10x3
D.B Rows 12x3
C.W.O.D
500m Row or 700m Run
4 Rounds of:
Ring Dips 10
Pull ups 10
500m Row or 700m Run
Coaching notes: Strick, kipping, or band pull ups only.
Please see video of D.B. Row @ http://cathletics.com/exercises/exercise.php?exerciseID=107
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