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) 5 Sets
1 Min Max Rope Climb
rest 90 sec
*Scale Rope Climb To Strict Pull-ups
C) 3 Sets
350 m Row
rest 30 sec
350 m Row
rest 30 sec
350 m Row
rest 4 min
*All 350 m rows are at a 1000m Row 10 sec PR Pace
HIIT – ” Slam Jump”
8 min Tabata : Battle Rope Slams/ Squat Jumps
rest 30 sec
8 min Tabata : Slam Balls/ Jumping Lunges
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