Warm Up:
10 Lat Bar Jumps
5 RDL
5 Jump Downs/5 Kneeling Jumps
20 Flutter kicks
5mins
Strength:
E3M x4
5 PCL- TnG (Retest 9/27/21)
“The Gentleman”
500m Row
2 Dball to shoulder
500m Row
6 Dball to shoulder
500m Row
10 Dball to shoulder
-FT-
Extras:
3×50’ walking KB lunge+10 KB FSQ
3×15 Reverse hyper
3×15 ghd sit ups