20.11.18

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

Part A
4 sets - rest as needed between sets
15 DB bent over row - 0RIR

Part B
4 sets - rest as needed between sets
15/s single arm, standing DB shoulder press - 0RIR
20 cable standing pallof press - 0RIR

Part C
9min AMRAP
15 calorie ski
12 KB sumo deadlift high pull
9 diamond sit ups


WORKOUT CALENDAR

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Nathan Horner