A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 75-95%)

B) T2B tester

Advanced T2B tester

– 50 T2B for time

Intermediate T2B tester

– 30 T2B for time

Beginner T2B tester

– 50 straight leg abmat sit-ups

C) Row 500m @ 90% or ideal 2K pace

– w/partner; 4-5 sets each