A.
1000m light row
B.
2 sets:
10 scap pull ups
10 air squats
10 Iso pushups
C.
3 sets:
12 1/2 kneeling DB Press
12 DB Upright Rows
12 single leg glute raises (each)
D.
3 sets:
12 single leg split Squats (6 each)
12 Iso Pushups
12 lateral bench jumps
E.
For Time:
500m row
3 rounds of CINDY
500m Row
3 rounds of CINDY
500m Row
3 rounds of CINDY
500m Row
F.
Front Squats: 6x3 building to 80-85%
G.
Brute Muscle up program
Part 2, Day 1
==========================
E.
14:04
F.
135, 165, 205, 235, 270, 305 lbs
G.
Done
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