Warm Up
Row 250m (No Straps)
Then 2 Rounds of:
- Hang from Bar 30 seconds
- Walking Lunge x 50ft
Workout of the Day
A. 2 Sets
60 seconds each station:
- Station 1 – Couch Stretch Left
- Station 2 – Couch Stretch Right
- Station 3 – Spiderman Lunge x 12 steps
- Station 4 – Active Arch Hang x 20 seconds – Rest 20 seconds – Strict Chin Up x max reps in 20 seconds
B. 6 Sets
- Row 250m @ 2-3 seconds slower than your 500m PR pace.
Rest 90 seconds between.
