Row/Double-Under Ladder

10 min Warm-Up Row

Then: Stretch


  • 2×10 Dislocate
  • 2×10 Air Squat
  • 2×25 DU’s


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

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