Warm Up
3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)
Conditioning
6x25 calorie row
rest 30 seconds between sets-
***Stimulus notes: for pacing, think the second 500m's of a 2k row. Hard but repeatable with the 30s rest you have.
rest 30 seconds between sets-
***Stimulus notes: for pacing, think the second 500m's of a 2k row. Hard but repeatable with the 30s rest you have.
Strength
Bench
4x10-12 reps @65-67%
Decline bench
4x10 (light)
Single arm db bench
4x6 each arm (this will hit core)
4x10-12 reps @65-67%
Decline bench
4x10 (light)
Single arm db bench
4x6 each arm (this will hit core)
Accessory
Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10
4x10
Nordics
4x8
Strict toes to bar no kip
3x10