A) Every 3 minutes x 4 sets:

– 10 seated DB/KB overhead presses @ 2110 tempo

– 8 strict supinated pull-ups

– 6/side wide stance banded twist @ 2110 tempo

 

B) 2,000m row tester

*Goal is to keep the pace you did for last week’s 1000m repeats.

 

C) 3 sets for quality:

– 10/side DB thinker curls

– 10/side DB tricep kickbacks