Warm Up
Row 300m
Dynamic Drills
Then
- SA OH Carry x length per
- Scap Pull Up x 10
- Seated Wall Slide x 10
Workout of the Day
A. 3 Sets for Quality
- Weighted Pull Up x 3-4 reps
- Nose to Wall HS Hold x 30-45 seconds
- Toes to Bar x 4-6 (strict if possible @ 3010)
- Alt Pistol x 8-10
B. 3 Sets
- Row 500m
Rest 2 minutes between. 1st @ 80%, 2nd @ 85%, 3rd @ 90%
