A. Work for 12 min or 3-5 sets

20 sec. top of pull-up hold

20 sec. 1/2 pull-up hold

20 sec. /side Flying table holds


B. Work for 15 min or 5 sets

6-8 Lateral Elevated Goblet Lunges*

*slow descent, explosive push-off

10-12 Spine twist with band (seated or standing)


C. Work for 12 min

P1: 300 m row

P2: Box taps

*switch when P1 is finished rowing



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