Warmup: row 1 k plus 4 x :20 sprint/40 rest
B) imbalanced farmer carry
6×50 yards (Alternating arms each time)
load a farmer handle to a heavy weight. Then grab a 53/35 KB for the other side.
C) 6×5 tempo ghr
Tempo is slow
D) assault bike 20 min at a moderate pace. Keep heart rate up but in check.