10 minute Row @Easy Pace
Then:
2×5 Wall Squat
2×20 Air Squat
2×5 Goblet Squat @25lbs Dumbbell or Kettlebell
2x20m Lunge
Then:
Work up to Strict Press 1RM
Then:
5×5 Strict Press @ 0% 1RM
Rest 2 minutes between sets
Then:
5 minute Row @Easy Pace
Then:
1000m Row For Time
Then:
Cool Down
Then:
Stretch & Foam Roll

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