Warm-up: 200m Run then 3rds of: 4 Scap Push-ups 4 Tempo Push-ups @1111 4 Ring Row with 2sec pause Strength: For Quality, not time. 10-8-6-4-2 Strict Pull-ups Dumbbell Bench Press *100ft Farmer’s Carry after each set Conditioning: 500/400m Row 50 Single Dumbbell Walking Lunges *Hold anyway Rx 35/25 400m Run Midline/Stability: 3 sets Elbow...Read More
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