Warm Up  - Row 300M then 2X

  • 10 Squats
  • 10 T-push-ups
  • 8 Ground Kongs

Mobility

  • Partner Lat  Tack & Stretch

Weightlifting

Overhead Press- 4 x 8, straight sets @ 7-8RPE (medium recovery weight)

Workout

Ring Row- 4 x 10

3 supersets, 1:00 rest:
30 DB hammer curls @ 8-9RPE
30 Band Tricep push-down @ 8-9RPE

Mobility/Foam Roll 5-10:00

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