-Warm Up-
3 rounds
100m legs only —> 100m arms only —200m arms + legs
8/8 filly lunges
10 DB bent over rows
10 DB death march
-WOD-
AMRAP 20
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
COOL DOWN
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.
