GPP

S w/u

-

Single arm KB Complex:

10x Swing + 8x snatch + 6x clean & press + 4 windmill

2 rds each arm

-

1250m row/ski focusing on stroke rate control aim for 2k + 5-8 3-5 min rest

Or

10x 250m row/ski pacing at 2k then improving each round

-

100x leg curl

100x tri push down