ETAC

S w/u
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10 KBS
10 GS
10 Push-up
3rds
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Zone 2 Run, Row, or Ski x20-30min
Nasal breathing only will determine pace
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20x Decline push-up
20x Bent over row
20x Prone Neck Raises
20x Prone Neck Rotations
3rds <10min
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Warm up BB Bent Row to moderate weight without compromising RDL positioning
Attempt to increase weight each set, do not compromise form for weight
2x10
2x8
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8x/ea Kneeling SA DB OHP Increase weight each set
15x Below chest banded pull apart
4rds
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15x Weighted Dips
30m SA KB Front Rack Carry
10x Light weight (if possible) bent over I-Y-T
3rds keep rest between exercises between 30-60s