WARM-UP
2000M ROW*
*ROW MUST BE PERFORMED WITH NEGATIVE 500M SPLITS. FIRST 400M IS SLOWEST, GETS FASTER IN MIDDLE AND LAST 400M IS FASTEST.
FUNCTIONAL STRENGTH
10-8-6-4-10*
*BUILD TO A HEAVY 4 THEN LOWER LOAD BACK DOWN TO MATCH YOUR FIRST SET OF 10.
THEN…
2-3 SETS
16 ALT. SEESAW BENT OVER ROWS (HEAVY)
INTO…
:30 MAX REPS SINGLE DB BENCH (HEAVY)
THEN…
4XMAX REPS
ALT. DB TWISTING CURLS (HEAVY)