6/5/24

Warm-up

Strength:

Part 1

Every 90sec x 4 sets each

1- Dumbbell Bench Press x 15 reps

2- Strict Pull-ups x 8-10 reps

Part 2

Every 90sec x 4 sets each

1- Dumbbell Bulgarian Split Squats x 6 each leg Rest 20sec between legs

2- 30sec Elbow Plank to Push-up Transitions + 30sec Plank Hold

Conditioning:

1000m Row

This is a benchmark row.

Set the monitor for a single distance interval so that you get a hard stop right at the 100m mark.

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