22.12.18

Prep
5min row @60%
Foam roll - upper back, lats, chest, triceps, glutes

Part A
4 sets - rest as needed between sets
10 DB shoulder press - 4RIR

Part B
4 sets - rest as needed between sets
10 lat pull down - 4RIR
20s hollow hold -BW

Part C
E2MO2M for 12min
1st 2min - 250m ski
2nd 2min - 12 double DB ground to overhead & 9 burpees


WORKOUT CALENDAR

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Nathan Horner