FBB

3 Sets

20 Down Dog Shoulder Taps
12 Archer Ring Row Switch Holds 2sec/arm 10 Side Plank Powell Raise/arm
*move slow and deliberately

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A1) Tall Kneeling Filly Press: 2111; 8-10/arm; rest 60sec x 4 Sets
A2) Close Grip Parallette Tricep Push Up: 3011; 8-10reps; rest 60sec x 4 Sets

A3) Incline Bench Dumbbell Bicep Curl: 40X1; 8-10reps; rest 60sec x 4 Sets

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B) 3 Sets

Row 125/100m

10 GHD Sit Ups /T2B

Row 125/100m

10 Sit Ups

Row 125/100m

rest walk 2-3mins between sets