26.11.18

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

Part A
3 sets - rest as needed between sets
12 DB bent over row - 3RIR

Part B
3 sets - rest as needed between sets
12/s single arm, standing DB shoulder press - 3RIR
15 cable standing pallof press - 3RIR

Part C
For time
3 rounds
1000m bike
18 jumping pull ups


WORKOUT CALENDAR

Back track to your favourite workouts

Nathan Horner