ACTIVATION & CORE (15 minutes)
EMOM for 15 minutes
Minute 1) Row (or) Ski
Minute 2) Worlds Greatest Stretch & Side Plank
Minute 3) Bird Dogs & Bear Crawl Plank hold
STRENGTH & STABILITY (15 minutes)
5 Rounds for Quality
10/10 DB Bent Over Row
10/10 Seated DB External Rotations
MAX reps Strict Pull-ups
Level 1) Ring Rows (or) Banded
Level 2) Strict
Level 3) Weighted
METCON (15 minutes)
5 Rounds for reps (90 seconds ON / 90 seconds OFF)
Row 250/225m
MAX reps Bench Press @ 135/95
Level 1) 200m Row & Push-ups (or) DB Floor Press
Level 2) As designed
Level 3) @ 155/105
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