WARM-UP
CONDITIONING
5 SETS
3:00 RIDE, ROW, OR RUN
-REST 2:00 B/T SETS
SET 1 - EZ PACE
SET 2 - MODERATE PACE
SET 3 - MODERATE + PACE
SET 4 - HARD PACE
SET 5 - EZ PACE
FUNCTIONAL STRENGTH
4 SETS
10 WIDE GRIP STRICT PULL-UPS
8 DB SEATED STRICT PRESS (MOD)
6/6 DB STAGGERED STANCE RDL (MOD)
1:30 RING FLR (FRONT LEANING REST)
BODYBUILDING
3X12-15
DB HIP THRUST (HEAVY)*
*:01 PAUSE AT THE TOP OF EACH REP.
