10:00 C2 row
then 3×10:00 30/30s C2 row
Z Press @55# 1:00, One Z press every 10 secs for a min, lock out the weight as the rest between Z press. rest 1:00 x 6 rounds
10 – 1 – 10 squat ladder with 45# plate on back in Back Squat position. Do with partner or rest for same amount of time it take to do the previous reps.
10:00 Cool down
Athletes Training: Bob, Carolyn