Warm up:  2X's

  • 10 KB swings 
  • 10 false grip ring rows 
  • 1 rope climbs
  • short lap

Mobility:
2:00 min each hami smash on the barbell

Weight Lifting:

Super sets:
1a. Good Mornings 3x8
1b. Bulgarian Split Squats (DB) 4X8 each leg

Workout:
Row 3X 500m AFAP.
Rest 2 min between.

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