Wednesday GS&C
Bent Over Barbell Row 15-12-10-10
*Start Light-Moderate and build to Moderate-Heavy.
25 Banded Lat Pull-Downs between sets.
Every 1 min for 16 mins, alternating between:
MIN 1 + 2: Row, 400m
MIN 3: max rep Russian Kettlebell Swings, 45 secs
MIN 4: Static Hold of Choice, 45 secs
Athlete Instructions
Static Hold- Plank / Tuck/ Hollow Hold / HS Hold / Deadhang