10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
10x Cross Sym Row and Fly
3 x 5 Body Row
Then
Work up to Heavy Bent Over Row (KBs, DBs, or BB)
5x Bent Over Row + 5x Push Up (Can be ring push ups)
rest as necessary so no form loss.
x 6 rounds
Then:
2x Tgu per side + 30 sec ring support
x 4 Rounds
If time:
8x 20/10 Flutter kick 10 sec rest can be a hold (;
Cool Down
CoolDown – Mobility