Row/Double-Under Ladder
10 min Warm-Up Row
Then: Stretch
Then:
- 2×10 Dislocate
- 2×10 Air Squat
- 2×25 DU’s
Then:
1000m-100m Row Ladder @moderate to HARD Pace
Note: Perform 25x DU’s after every Row. Row 1000m then do 25x DU
Then: Cool Down
Then: 50-100x AB Work of Your choice
Then: Stretch