A. H2T

B. STRENGTH
5×5 strict press
-sets are executed every 2 minutes, barbell starts from the floor
-work up to a maximal effort 5th set
-focus on keeping the body a solid tree trunk to press off of

C. AQAP
2000m row
-this is a benchmark time trial, all out effort
-we will run multiple heats to accomodate classes with more athletes than there are rowers
-the fastest rowers will comprise the 1st heat to allow the following heats to remain as warm as possible
-all athletes shall stay together to cheer on those rowing

D. WARMDOWN
rollout:
hamstrings + quads