A. 4 sets of:
A1. Pullup x 4-5 @ 30×1, rest 60 seconds
A2. 20m Bear Crawl with minimal pelvis movement.
Usa a 2.5kg plate or pvc pipe to amplify the expression of
B. 2 rounds (each), in teams of 3
Row 400m / 300m
Once the first person is done with his round he rests until the last
is off the rower, then goes again.