5-5-5-5-5 progressive load – no more than 65% 1RM
Get creative with the load – chains, bands, bands and chains, bands and kettlebells, etc..
Tempo 3 count down, Normal pace up.
Row 1000M – Count your strokes (Read – Pull hard and let it spin)
Wallball (20/14) Reps equal the number of strokes it took to reach 1000m