July 31, 2019

A. 4-5 sets

P1: 6-8 hamstring curls on the rower

P2: 10-15 wall C&T in hollow

P1then P2: DKBS complex - 4 nutmeg, 4 in & outs, 4 suitcase


B.  4 sets

P1: 1/4 invert barbell row with 6 different head positions (5 sec. Hold for each) + ME row

P2 for P1 (1sps): 30 sec twist arch hold, telling P1 when to change head positions


C. For 12 min - 20:10 sec work:rest

Rotating ball slams

Jumping Lunges

Burpees (athletic/flow)

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