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) 4 Sets
Toes To Bar x15
rest 1 min
Ring Push-up Hold x60 sec
rest 1 min
C) 3 Sets
750 m Row @-5 Sec To PR Pace
rest 3 min
rest 5 min, then do:
3 Sets
20 Sec Max Meter Row
rest 1:40
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