Warm Up
Row 250m
Then 2 Rounds of:
- Wall Walk x 2
- Squat to Stand x 4
- Scap Pull Up x 6
Workout of the Day
A. 3 Sets
- Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds
- Deck Squat x 6-8
- False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011
B. 3 Sets
- Row 500m
Rest 3 minutes between. Score is your slowest time.
