Row Drills – 4 Rounds of 125m, increasing pace each round
125m in :34 = 4:32/1000m
125m in :30 = 4:00/1000m
125m in :27 = 3:36/1000m
125m in :25 = 3:20/1000m.
Rest 45-60 seconds between
30 Box Jump-Overs
10 Box Jump-Overs
RX 30/24, L2 24/20, L1 20/15
If 1st Row is going to be longer than 4:30 then stop at 4:30,then 3:15, then 2:15, then 1:30.
Box Jump-Overs => Step Overs or Lower Box for Jump Overs
4 Rounds of 12 Gorilla Rows & 12 Banded Hamstring Rows (6 per side for both). Rest 1 minute between. Increase KB weight each round.
Push the rows at the fastest pace possible. Each row pace should be faster than the one before it. Maintain the fastest pace you can without having to stop and rest on the step-ups and box jumps. This might mean you slow down a lot, but what is important is that you keep moving and maintain unbroken sets.