5 sets:
Rowling
+ 1 Penalty Burpee for every
meter over/under 100m.
(Cap is 5 burpees)
STRENGTH -
3 sets:
12 Shoulder Press (55-60%)
12 (L/R) Banded Kneeling
One Arm Lat Pulldown after
each set
-rest 2:00 between sets-
WORKOUT PREP -
1 set:
5/4 Calorie Row
2 Burpee Box Get Over
5/4 Calorie Row
WORKOUT - “Arlington”
Freedom (RX’d)
15/12 Calorie Row
10 Burpee Box Get Overs
(30/24)
15/12 Calorie Row
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)