| Thursday |
| Warm up |
| 3min: easy row 3 min: hinge, squat, stand x5 + supine scorpion x 4 3x: dead bugs x4/4 + banded face pull x10 |
| Strength |
| Row x 300 (moderate speed/low stroke rate) Row x 200 (increase speed) Row x 100 (increase speed) Then: 500m row/1 min rest 500m row/1 min rest 500m row *record times |
| Work |
| 3x: DB pull over x 8 + seated Arnold press x 8 + back against wall bicep curl x 12 alt 3x: box step up x 6/6 + split lunge hold x20s/20s + mini band hip bridge x12 3x: Turkish get up x 3/3 + Copenhagen plank w/knee drive x 6/6 + partner med ball sit up x 20 total |
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