Rotational Core/Scap + Rowing MAP Based + Low %’s
A1. Russian Plate Twists, 15-20 repetitions x 3 sets, rest 45 seconds.
A2. Single Arm KB Row @ 41×1, 6-8 reps/each arm x 3 sets, rest 1 minute.
B. 10 Sets of the following of Rowing:
30 Seconds @ 85%
30 Seconds @ 50%
+
Rest 5 Minutes
+
C. 10 Sets of the following of Wall Balls:
30 Seconds on
30 Seconds off