Warm Up
Row 250m (No Straps)
Then 2 Rounds of:
- Squat to Stand x 10
- Scap Pull Up x 10
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 @ 85%
Rest 90 seconds between. Goal is to have the same finish time for each set.
