2000m Row
15min Warm Up
Deadlift 3×10/55-65%
*Touch and Go! HOLD TIGHT!!!
Lateral Squat 3x12ea/
Single Leg Dumbbell RDL’s 3-4×12ea/
Bent Over Row 3×12/55-65%
Chest to Bar Chin Up 4×8
Supinated Pull Ups + Supinated Scapula Pull Ups 3-4×8+12
Alternating Arm Scapula Shoulder Raise 3-4×12ea/
15min Cool Down
*Rest 30-40sec between sets