1a) 1-Arm KB Rows: 3 x 8-10 ea. Rest 30s.
1b) DB Seated Cleans: 3 x 12-15. Rest 30s.
1c) Side Plank: 3 x 10s ea. Rest 30s.
Every 3:00 x 9 Sets:
Row/Ski 250 Meters (or Bike 8-14 cals)
- Goal is consistency across all sets.
3 Rounds of:
25 Banded Pulldowns
20 Banded Pushdowns
15 Banded Rotations each.
Make a note of your achievements in 'Open Gym'