• 3 Position Bench (Close, Neutral, Wide) x 8 ea @ 20×1
• Clean Width Grip Bent Over Row x 16 (8 Pronated, 8 Supinated)
• Rest 2 Minutes

3 Sets:

• Wall Climbs x 5
• KB Swings x 15-20 (Heavy)
• Rest 2 Minutes

• 500 Meter Row
• 400 Meter Row
• 300 Meter Row
• 200 Meter Row
• 100 Meter Row

*Partner A Rows 500 meter followed by Partner B, once Partner B is finished rowing 500 meters, Partner A rows 400 meters.  Continue this until both members have rowed the entire sequence.  Team with the fastest total time WINS!!! Therefore make sure your transitions are fast.

• “Iron Shoulder Series”
• Mobility