Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Overhead Ball Slams x 15 reps x 4 sets, rest 30 seconds.
Concentrate on tight core, and driving downwards with the ball and catching in the process.
A2. DB Bent over Row on bench @40×1, 6-8 reps x 3 sets, rest 60 seconds.
B. 20 sets of the following on Rowing Machine:
15 seconds @ 90% effort
45 seconds @ 50% effort