VOTE for The Port Best Fitness Center on the Seacoast!
Nice Easy 600m Row
+ 2 Rounds:
10 Air Squats
5 Inchworm Push-Ups
5e Spiderman Rotations
10t alt. Single-leg V-Ups
+ Coaches Choice Mobility For the Day
60 Wall Balls (20/14)(14/10)
50 Cal Row
30 alt. Elevated Push-Ups
200m Farmer’s Carry (53/35)(35/26)
With a buddy! Split the work however you’d like.
A.: Banded Pull Aparts (3 X 20)
*Band resistance isn’t important. The scap squeeze is the priority. Bent over DB flys can be substituted here if you want. But banded pull aparts are a very valuable accessory piece.
B.: Wall Sit (3 X 1:30 )
Add weight if possible.