Warm Up
Row 250m (No foot straps)
Wrist/Forearm Mobility
Then 2 Rounds of:
- Walking Lunge x 1 length
- Scap Pull Up x 5
- Bear Crawl x 1 length
- Scap Push Up x 5
Workout of the Day
A. 3 Sets
- A1: Wtd Walking Lunge x 20 steps – Rest 60 seconds
- A2: L-Seated SA Press x 6-8 per @ 20X1 – Rest 60 seconds
- A3: Toes to Bar x 6-8 (Strict if possible) – Rest 60 seconds
B. 6 Sets
- Row 250m
-Rest 2 minutes between efforts and record your slowest time for the day as your score on the whiteboard.
