Warm Up
Row 300/250m (No Straps)
Then 2 Rounds of:
- Walking Lunge x 50ft
- SA Ring Row x 5 @ 2011
- Scap Push Up x 10
Workout of the Day
A. 3 Sets
- A1: SA DB OH Walking Lunge x 50ft Left – Rest 60 seconds
- A2: Strict Chin Up x 8-10 – Rest 60 seconds
- A3: SA DB OH Walking Lunge x 50ft Right – Rest 60 seconds
- A4: Batwing Row x 8-10 @ 2012 – Rest 60 seconds
B. 2 Sets
- Row 1000m
Rest 1:1
1st Set @ 85%, 2nd Set @ 90%.
