Yes, we are open the day before 17.3
Part A Warm Up
2 Sets
DB Rotator Cuff Rotation x10 ea. side
Single Arm DB HIgh Pull x10 ea. side
Single Arm Pull-up Hang x5-10 sec ea. side
Scap Pull-ups x10
Part B
4 Sets
Single Arm Ring Row 5 Sec Negative x3 ea. arm
Seated Banded PVC Rows x20
Part C
3 Sets, Ea. For Time Of:
1000 m Row
70 Double Unders
20 Goblet Walking Lunges
rest 4 min
