Tuesday, Mar.9/10

Warm-up

Foam Rolling and Mobility

Training

A. One Arm Chinese Row - 8, 5, 8, 5 - 30x0 - start with 60% of your 1RM and progressively build up to a heavy 1RM

Rest 60 secs between sets of each arm

B. Chin-ups - 5 reps - 30x0 - rest 30 secs between sets - complete as many sets until mechanical fatigue sets in (ie cannot perform 5 chin-ups with proper tempo

C1. Renegade Row - 12, 9, 6, 3 reps

C2. Burpee Chin-up - 3, 6, 9, 12 reps

As fast as possible