Tri-Modal Conditioning, Long- Duration
“Row & Throw for A-Fusaro”
For time:
1000/850-meter row
50 wall-balls
30 power cleans
20 overhead squats
30 power snatches
50 pistols
1000/850-meter row
After-Hour Accessory Strength Exercise
Strength: Bear hug a heavy ball/plates for 2-3 total minutes.
Strength: Pull a sled 300 meters.
