Warm Up
Row 500m
Dynamic Drills
Then
- Alt Step Up x 10
- SA KB Push Press x 10 (5 per)
- Ring Row x 5
Workout of the Day
A. 4 Sets
- A1: Alt Weighted Step Up x 10 – Rest 45 seconds
- A2: SA Seated KB Press x 6-8 per @ 21X1- Rest 45 seconds
- A3: SA Bent Row x 6-8 per @ 21X1 – Rest 90 seconds
B. 2 Sets
- Row 1000m @ 90%
Rest 4-6 minutes between sets. Try to maintain same pace for both.
