Monday, October 10th 2016


Row 1000m


Movement Prep:

Thoracic Extensions on Foam Roller x 10

Foam Roll-

Lats x 1:00 p/side

Quads x 2:00

Banded Hip Flexor Stretch x 1:00 p/leg

Deep Squat + Thoracic Spine Stretch x 10

Pass Through + Sotts Press x 10

Inch Worms + Push-Up x 20m

3 Sets of:

10 x Goblet Squats -16kg/12kg

10 x Kettlebell Swings -16kg/12kg

10 x Ring Rows



For Time:

10-9-8-7-6-5-4-3-2-1 Reps of Each

Back Squat



Strict Pull-Up

*Pick the weight that corresponds with your strength level

Advanced: 225/155

Intermediate: 185/115

Beginner: 135/85