GPP

Standard Warm Up:

WARM UP:

Super Set:

3x5 Pull Up w/ pauses

3x10 Scap Push Up

3x10 World’s Greatest Stretch

3x10 Birddog

3x10 Deadbug

Rest as Needed

FOCUS:

15x 30/90 Row/Ski/Bike

*2-5x Pull Up between Sets

**1st round 2k+10 then increase each round

CORE:

5 min FLR

*minimal drops

COOLDOWN:

3-5 min Easy Pace Cardio

3-5 min foam roll/stretching