WARMUP
3 ROUNDS
100m Row
10/10 Arm Circles (10 FWD / 10 RVS)
10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5)
5/5 SA DB Strict Press
10 Ring Rows
WORKOUT
3 SETS
500/400m Row
2/2 KB or DB Turkish Get-Ups (Athlete Choice)
10 Feet Elevated Ring Rows or DB Bent Over Rows (Athlete Choice)
10 Strict Handstand Push-Ups or Seated DB Strict Press (Athlete Choice)
1:00 KB or DB Suitcase Carry (Athlete Choice)*
1:00 Plank Hold
*Switch hands as needed
-Rest 1:00 b/t Sets-
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
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