"TWO SEATER"

  • 0:30 Row
  • 0:15 High Plank
  • 3 Push Ups
  • 10 Thin Band Pull Aparts

 

  • 0:30 Row
  • 0:15 High Plank Scap Retractions
  • 3 Push Ups
  • 10 Thin Band Pull Aparts

 

  • 0:30 Row
  • 0:15 High Plank Shoulder Taps
  • 3 Push Ups
  • 10 Thin Band Pull Aparts

 

MOBILITY

  • 0:30 Lying Chest Opener Stretch (each side)

For Time:

  • 500m, 750m, 1,000m, 1,500m Row

    *After every Row, 25 Double Dumbbell Floor Press (22.5/15)


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Foam Roll Lats & Upper Back

 

ACCESSORY

Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 85% 1RM
1 Set of Max Reps 1RM
[Leave No Reps In The Tank On Max Set]