14.11.18

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

Part A
4 sets - rest as needed between sets
10 DB bent over row - 1RIR

Part B
4 sets - rest as needed between sets
10/s single arm, standing DB shoulder press - 1RIR
15 cable standing pallof press - 1RIR

Part C
12min AMRAP
16 TRX row
20 box jumps
24 skip


WORKOUT CALENDAR

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Nathan Horner