FOUNDATION 5/12/16

Prep
5min run @60%
Foam roll - upper back, lats and chest

Part A
Max rep lat pull down in 20s
Then
5min EMOM
max rep lat pull down score above

Part B
3 sets
12x Single arm DB row
15x Sit ups

Part C
10.9.8.7.6.5.4.3.2.1
TRX row
KB Swings
50 skips between each set
note: do 10 TRX row, 10 KB swings, 50 skips, 9 TRX row, 9 KB swings, 50 skips and so on

Nathan Horner