Warm up - 500m Easy row, banded couch stretch, straddle hamstring stretch, twisted cross stretch, banded bully stretch (shoulder), banded lat/pec stretch, 2 rounds of: 10 shoulder rolls + 25’ HSW + 5 strict pull ups
Back Squats
3 x 10 reps @ 135/95
3 x 10 reps @ 225/155
Then,
5@60%,3@70%,1@75%
2000m Row
120’ HSW (in 10’ increments)
30 TTB
1000m Row
90’ HSW (in 10’ increments)
30 TTB
2000m Row
70’ HSW (in 10’ increments)
30 TTB