Warm-Up:
Group Dynamic
Strength:
2 x 5 @ 70% – Rest 45 Seconds
2 x 3 @ 75% – Rest 45 Seconds
3 x 1 @ 80% – Rest 30 Seconds
* Sets at each percentage should be performed without re-racking the barbell.
** Take 90 Seconds rest between each percentage.
Conditioning:
Perform The Following With A Partner:
Row 9 x 200m
* Every set should be an all-out effort.
** Each partner will perform all 9 sets. Alternate after each 200m.