Squat Intense/Upper Body Pull + Single Leg/Scap + Row Tester
A1. High Bar Back Squat @ 30×0, 5-7 reps x 3 sets, rest 1:30.
A2. DB Bent Over Row @ 30×0, 8-10 reps x 3 sets, rest 1:30.
B1. DB Split Squats @ 30×0, 8-10/each side x 3 sets, rest 1 minute.
B2. Y-Drills @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
Shown Vagabond You Tube Channel and Webpage
C. Row 2000 Meters for Time Trial