FITNESSĀ
Warm-Up.
One set of:
Row x 2:00
“Prone PVC Complex” x 1
Front Body Line x 20 seconds
Prone Pass Through x 5
Behind the Neck Press x 5 @ 2020 tempo
Followed by…
Row x 1:30
Prone Plank x 45 seconds
Row x 1:00
Slider Seal Walk x 25 feet forwards, 25 feet backward
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters on each side)
B.
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups
A:
1. 40-45-50
2. 95, 95, 105
3. 2pood
B: 12:06, 40lb DBs