Fitness – Performance

A1.  Dips – 3 x 8

A2.  Kettlebell Rows – 3 x 10 (Each Arm)

B.  5 Rounds for Max Reps

30 seconds x Max Calorie Row

30 second Rest 

30 seconds x Max Russian Swings 

30 second Rest 

30 seconds x Max Burpees 

30 second x Rest 

Sport 

A.  3 x 10o0M Row @ Z1 Rest as needed between rounds 

B.  Recovery and Midline work 

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