GPP

Standard Warm Up:

WARM UP:

Super Set 1:

3x5 Scap Pull Up

3x10 Scap Push Up

3x10 dislocates

-

Super Set 2:

3x10 World’s Greatest Stretch

3x10 Birddog

3x10 Deadbug

Rest as Needed

FOCUS:

15x 30/90 Row/Ski/Bike

*2-5x Pull Up after the first 10 rounds

**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