A. Strict chin ups, 1-2x5; rest 2 min
2, 2, 1, 1, 1.
B. Ring rows, 10x3; rest 1:30
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C. Weighted plank, :30 secx4; rest 1 min
10# weight.
+
Row 250m@85-90% effort
rest 2 min
x4
1:01.1 (2:02.2, 35 s/m)
0:59.2 (1:58.4, 37 s/m)
0:58.8 (1:57.6, 38 s/m)
0:59.8 (1:59.6, 37 s/m)
+
10 band pull aparts
Foam roll thoracic/lats
x2
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