Warm Up
Row 250/200m
Then, 2 Rounds:
- OH Walking Lunge x 50′ (PVC)
- Scap Push up x 10
- TGU x 2-3/per
Workout of the Day
A. 4 Sets
- A1: RFESS x 6-8 per @ 3011 – Rest 60 seconds
- A2: Active Arch Bar Row x 6-8 @ 2011 – Rest 60 seconds
- A3: SA Bottoms Up KB Carry x 50ft per – Rest 60 seconds
B. 3 Sets
- Row 500m
Set 1 – 85%, Set 2 – 90%, Set 3 – 95%.
Rest 3 minutes between.
