A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) 2 Sets Ea. For Time Of
500 m Row
50 Push Press (45/35)
400 m Run
40 DB Front Rack Walking Lunge (35/25)
rest 5 min
C) 3 Sets
Russian Med Ball Twist x20
rest 90 sec
Barbell Skull Crusher x30
rest 90 sec
