THURSDAY | 04.16.2020


  • 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)

  • Ultimate shoulder warm-up


  • 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.)



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