Thursday, March 17th 2016

Warm-Up:

Row 1000m at easy pace

 

Movement Prep:

Romanian Deadlift – 2 x 10

Bat Wings – 3 x 5

 

Strength:

If you were not here yesterday, you will complete the Iso-Dynamic Back Squat workout from Wednesdays workout.

Bent Row Ladder

3 Sets of (5-3-2) @ 135-155/75-95.  Rest :20 between each rung

Then:

Fat Grip Zottman Curl -  3 sets of 8-10 Reps

 

Conditioning:

Row 2000m.  Every 90 seconds, get off rower and complete 10 Push-Ups