Kit 161108

WARMUP (15)

3 Minutes Bike

Shoulder Mobility

STRENGTH (25)

3 Supersets
8 Landmine Rows Per Arm From Bottom of Lunge
8 Seated Dumbbell Supinated to Hammer Press

3 Supersets
3 Weighted Pull-ups
3 Negative HSPU on Risers

CONDITIONING (15)

For Time
Row 500 @ <20 S/M
10 Tempo Front Squat 21X1
Row 400 @ <22 S/M
10 Tempo Front Squat 21X1
Row 300 @ <24 S/M
10 Tempo Front Squat 21X1
Row 200 @ <26 S/M
10 Tempo Front Squat 21X1
Row 100 @ <28 S/M