Essentials:
A.
Mobility
Puppy Dog x 3min
Saddle x 3min
Twisted Cross Left x 2min
Twisted Cross Right x 2min
Butterfly x 2min
B.
For Time:
Row x 5000 meters
Fitness/Performance:
A.
Mobility
Puppy Dog x 3min
Saddle x 3min
Twisted Cross Left x 2min
Twisted Cross Right x 2min
Butterfly x 2min
B.
For Time:
Row x 5000 meters