3 x 250m row ~OR~ 3 x 200m run ~OR~ 3 x 600m bike w/20 barbell bent rows after each set (increase speed each round up to ~80%)
25 PVC pass thru (locked elbows) for speed and some shoulder heat
10 PVC pass thrus slow and steady for the deeper stretch
McGill Big 3 (focus on core stability)
1 dumbbell thruster 50/35
1 dumbbell overhead squat 50/35
(NOTE: switch arms as often as needed for a total of 25 ROUNDS on each arm.)
- POST YOUR RESULTS TO COMMENTS.