A2: Row 3 Minutes @50-90% Sustainable Pace; Rest 90 Seconds
4 Rounds of 20 Seconds Row Sprint @90% Hard Pace; Rest 1:40 between rounds
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C: Jumping Squats (8/8/8/8)
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D1: Shoulder Press (6/6/6/6 @65%)
D2: Lateral PVC Hurdle Jumps (8/8/8/8)
Superset with D1 and D3
D3: Banded Face Pulls (4 X Max UB)