WARMUP
STRENGTH
1 1/4 BACK SQUAT
Find a 3RM for the day
DB PUSH PRESS
SA DB Push Press:
10 reps/side emom x 3 sets
unbroken weight, focusing on breathing/timing/strong lockout
DB UPRIGHT ROW
SA DB Upright Rows @ 3011:
10-12 reps/side - lighter load to focus on strong scap position/tall posture/strong range of motion
ROWING
2 TOTAL SETS:
Row 1000/800@ 3-5 Seconds per 500m slower than 2k sustainable test
rest 30 seconds
x2
rest 4min
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