10.10.2018

Warm up

2 rounds

Row 400m (technique)

15 banded pull apart (across chest)

10/side Leg swings on post (front to back)

2 wall walk (hold 5 sec at top)

Then :

2 rounds
10 Barbell bent over row
10 Yoga push ups

Strength

Dumbbell bench row (single arm);
10 – 10 – 10 – 10 – 10 (Building gradually, 10 per side)

Conditioning

5 Rounds:
1:00 Max calorie row
Rest 30 seconds
1:00 Max Burpees
Rest 30 seconds

Recovery

4:00/ea (2/2)

Lat smash

Posterior chain floss