Warm-Up
Crossover Symmetry Activation Protocol

Followed by…
Two or Three Sets:
Parallette Shoot-Throughs x 2-3
Rest 15-20 seconds
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for the conditioning workout. Focus on calm breathing.
Rest 30-60 seconds

Accessory work
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps
Station 2 – Dumbbell Strict Press x 8-10 reps
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Conditioning
Three rounds for time of
30 Calories of Rowing
20 Dumbbell Push Presses (pick a weight that is challenging but you can complete the first round unbroken)