Weekly Warm-up 2mins @ 75% effort, skip/row/run/airdyne

2 rounds:

  • 15 band pull aparts, emphasize pinching the shoulder blades together and down.
  • 3-5 wall walks
  • 10-15 overhead squats, empty bar

Part 1 3 sets: A1. barbell rows 3x10, rest 30sec A2. ring rows, pause at top for a 5sec hold emphasizing pinching shoulder blades together, 3xmax reps, rest 30sec A3. back flys 3x10, rest 90sec

Part 2 4 rounds for time: 15 toes to bar 30 overhead walking lunges (15/side) 200m run

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