FBB

3 Sets

Tall Plank Theraband Lateral Walk 20’/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow Scapular Ring Rows x 10 (pause 1sec at top)

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STRENGTH SUPERSETS

A1) Farmers Press: 20X1; 8-10/arm; rest 75sec x 3 Sets
A2) Decline Narrow Grip Bench Press: 2020; 10-12reps; rest 75sec x 3 Sets A3) Alternating Dumbbell Curls: 30X1; 8-10/ arm; rest 75sec x 3 Sets

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INTERVAL WEIGHT TRAINING

B)

10 Renegade Rows 50/35lbs +

Row 300/275m @ 90% effort 

3 SETS, rest walk 2-3mins between sets

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NOT FOR TIME

C) 3 Sets
10-12 DB Upright Row @ 2121
10-12 Ring Body Saw @ 3010
10-12 Lying DB Tricep Extensions @ 30X1 -rest as needed between sets-