Optional 2000 meter row. Try to get in a 2000m row this week, make a note of your average pace per 500 meters.
Catalyst Athletics overhead stability complex, do several rounds with increasing weights. Use one dumbbell, 3 of each R then L.
Sotts press +
Overhead squat +
Sports Performance / Power Athletes
7 Supine Ring Rows
7 Box Jumps
James - 6+7+6 20" box