Warm up:
10. Calorie Machine
2RDS
20 Banded Supinated Pull aparts
10/side Wind wills
10. Body weight IYTS
10 Floor Snow angels
FBB (15-20 min)
3 Sets
5 Negative Chin ups (2 sec down) or Jumping Negative
10 Supinated Barbell Rows (95/65)
50FT Bottoms up Carry
3 sets
6/side Single Arm Ring rows
12 Alternating gorilla rows (KB) (16/12 KG)1
2 Seated Banded Rows
3 sets
20 Plate Russian twist (15/10) (L+R =2)
20 Plate Crunches
Scoring:
Monostructural (ROW CONDITIONING)
2K Row for time. (10 min cap)
DO THIS BY HEATS
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