Tuesday 070519

Single Arm Unsupported Kettlebell Row

4x10

Pause at both ends, control eccentric. Row up and back towards hip, maximize range of scapula at both ends. Athletes build in sets to 10 to a tough but technical weight, leaving 2-3 reps in the tank. Repeat that weight for three more sets.


4 Rounds For Time:

750m Row

60 Double Unders

30 Butterfly Sit-Ups

TIMECAP: 25:00

GEAR: 3


Extra Work: Prehab Circuit 1

12:00 For Quality:

Row 1:30 @ 6

PVC Flow

8 Kettlebell Bottoms Up Press

50' Lateral Walking Lunge