THURSDAY | 04.23.2020


  • 2 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%)

  • 5 inchworm + push-up

  • 30sec childs pose stretch

  • 20sec hollow hold

  • 20sec archer hold

  • 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


  • 1MIN MAX REPS bent row 105/75

  • 1MIN MAX REPS handstand push-ups

  • 2MIN REST between rounds

(SCORE: TOTAL REPS for each movement)



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