A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10
B) 3 Sets
Strict Pull-up x6-8
rest 1 min
Pull-up x8-10
rest 1 min
Ring Row x15-18
rest 2 min
C) 3 Sets
250 m Row
rest 30 sec
250 m Row
rest 30 sec
250 m Row
rest 30 sec
250 m Row
rest 4 min
*All 250 m rows are at a 1000m Row -10 sec PR Pace
HIIT :
EMOM FOR 20 MIN DO :
30 sec max effort Sit- ups
rest 30 sec
30 sec max effort DB Push Press
rest 30 sec
30 sec max effort Slam Balls
rest 30 sec
30 sec max effort Russian Twists
rest 30 sec
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