Warm Up
Row 2 minutes (No Straps)
Then, 2 Rounds:
- SA OH or Front Rack Walking Lunge x 20 steps
- Hollow to Arch Roll x 30 seconds
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1. Wtd Step Up x 6 per – Rest 60 seconds
- A2. SA OH Carry x 30m per – Rest 60 seconds
- A3. Active Arch Bar Row x 6-8 @ 3011 – Rest 60 second
B. 2 Sets
- Row 1000m
Set 1 @ 85%. Set 2 @ 90%
Rest 5 minutes between
