Monday, October 4th

Warm – up: 3 rounds
10/10 bowler lunge
50′ R + L Grapevine sled pull
10/10 anti-rotation chop
30 plank bird-dog
5/5 half kneeling windmills
5 rounds:
Barbell Bent over row x 8 – 12 (reverse wide grip)
8/8 1/2 kneeling arnold press
– rest 60 seconds –
2 Rounds 4 Time:
750m Row
30 alt. bent over rows
30 plank pull throughs

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