Century set of landmine rows
  • A century set is where you do 100 reps in as little time as possible and in as little sets as possible
  • Never exceed 20 reps per set so the least sets you can do is 5 of 20 reps
  • Rest as needed, but keep it to a minimum
  • Don't go too heavy, you might just regret it!

Then:

1:30 minutes row
21 Sandbag squat and press
1:15 minutes row
18 Sandbag squat and press
1:00 minute row
15 Sandbag squat and press
45 seconds row
12 Sandbag squat and press
30 seconds row
9 Sandbag squat and press