Row Conditioning 

Complete nine intervals - three at each rate - each lasting 2 minutes.

r22 for 60 seconds, then paddle lightly for 60 seconds

r26 for 45 seconds, then paddle lightly for 75 seconds

r30 for 30 seconds, then paddle lightly for 90 seconds

Black Widow 🕷️

CNS Prep

Ball slams @ 20 pounds

BOSU ball squats

Sets/Reps: 2 sets of 8 reps 

Hinge

Trap-Bar Deadlift

Weight: 255 pounds 

Sets/Reps: 4 sets of 4 reps

Press

Hand-Release Push-ups

Sets/Reps: 3 sets of 10 reps 

Box Step-ups

Height: 20 inches, holding 30 pound slam ball on shoulder

Sets/Reps: 3 sets of 8 reps each leg; hold slam ball on opposite shoulder of leg stepping up

Midline

Hollow Hold

Sets/Reps: 3 sets of 30 seconds work, 30 seconds rest

Leg Curl Machine

Weight: 30 pounds

Sets/Reps: 3 sets of 15 reps - hold contraction for 2 seconds at top