M:1 Part 1 4 Sets of 8-10 Chest-to-Wall Shoulder Taps
Notes: Aim is to keep only nose and toes in contact with wall throughout the entire set. Maintain strong hollow. Walk into and out of position.
Part 2 6:00 Volume Accumulation: Candlestick Negatives: https://www.youtube.com/watch?v=g1_UYBr--o8
M:2 For Time in Teams of 3:
Row for Calories 5-10-15-20-25-20-15-10-5
Notes: Each athlete rows the prescribed calories, alternating athletes. Example: Athlete A rows 5 calories. Athlete B rows 5 calories. Athlete C rows 5 calories. Athlete A rows 10 calories. Athlete B rows 10 calories. Athlete C rows 10 calories. Etc.