8 April 2016

Warm up :
3 rnds
1 length walking lunge
1 length backwards walking lunge
10 dowel good mornings
3 inchworm
1 wall walk
5 active/passive hang

Review:  inverted body row/pull ups (lat activation)/Ring Rows

Strength work:
Inverted body rows 2 x 10, then 1 x max effort (to fail) 45 sec rest btwn sets
Strict pull ups or chin ups: 2 sets max effort, 1 min rest btwn
If you do not have your pull up, do elevated ring rows (Rx2) or Ring rows (rx3)

WORK:  ROW 2000M MAX EFFORT FOR TIME