Warm Up
Row 2 minutes
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Walking Lunge x 50ft
Workout of the Day
A. 4 Sets
- A1: RFESS x 8 per @ 2010 – Rest 60 seconds
- A2: Incline Thumbs Up Reverse Fly x 8-10 @ 2020 – Rest 60 seconds
- A3: Good Morning x 6-8 @ 3010 – Rest 60 seconds
- A4: Double Under x max reps in 30 seconds – Rest 60 seconds
B. 1 Set
- Row 500m for time @ 100%
