Workout of the Day

2 Rounds of:

10-15 reps Scapular Depression

20 reps Face Pulls

20 reps Lat Pull Down

A.
Floor Press 2-RM

Seated Military Press – 3×10 reps

Tate Press 3×10 reps

Incline Shoulder Shrugs – 3×15 reps

B.

In teams of two (each partner is responsible for these reps) , 21, 15, 9 reps of:

Row 400m at the start of every round with your partner

HSPU OR L-Seated Press

Toes-to-Bar OR Leg Raises

Push-ups