BENCH, STAMINA, & ROWING

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 3RM

3. Stamina (2-3 rounds)

• Turkish Get Up, 3 reps
• GHR, 6 reps
• Ring/Parrallette Pushups, 9 reps
• Reverse Crunch, 12 reps

4. Work Capacity - ROWING

• Max distance in 15 min (damper #7)