4sets NFT of:
Banded side steps -30’ x 2x each way
Hanging or Parallet L-Sit – :20
Mountain Climbers x 20
Side plank Rotations x 10 ea side
KB Wind Mill x 5-7 ea side (wt on top hand)
Deadbug x 20
Then….
With a Partner 1:1
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Then….
Weighted pull-ups 6×3
Finish with
3-4 sets
Superset:
banded tricep press down x 12-15 reps +12-16 alt db hammer curls