Mass Gain : RCVY

Standard w/u

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10x belt squat

20x belt sqt

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Row or ski

4x2000m/rest 3:00

Row Rate @ 22/24/26/28

Ski rate 42/44/46/48

Target 2k + 17-18 in set 1 at r22/r42. Increase pace -2 to -3 seconds for each rate increase. Set your monitor for “Interval: Distance” > “2000m” > Rest “3:00”

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mobility

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Kurtis Frasier