4.24.2019
Warm up:
| 3 Sets: |
| 8 Single arm ring row Left |
| 8 Single arm ring row Right |
| 50m Dumbbell overhead carry Left |
| 50m Dumbbell overhead carry Right |
| 30sec Arch hold |
Strength:
| 5 Sets: |
| 10 Kneeling single arm KB/DB shoulder press Left |
| 10 Kneeling single arm KB/DB shoulder press Right |
| 12 Dual Dumbbell Prone Row (Bench) |
| Rest 3:00 (load across) |
Conditioning:
| 2 Rounds, Each for Time: |
| Row 500m |
| Run 400m |
| 20 Burpees |
| Rest 5:00 |
Recovery:
| 4:00 (2:00 L/R) |
| 1. T-spine smash |
| 2. Ball tack & floss |