AC Met Con
Warm Up
4 SETS
10 Row Strokes*
10 KB/DB Good Mornings
10 Scap Pull-Ups
:20 DB/KB Overhead Hold
*1st Set = Legs only
2nd Set = Legs + Lean Back (no arm bend yet!)
3rd Set = Legs + Lean Back + Arms (reverse the order to return)
4th Set = Full Row Stroke at speed
Workout
2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills
Immediately Into
2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang
*Athlete Choice for all weights.
Partner Finisher In Teams Of 2
FOR TIME
2000m Row*
*Partners alternate every 250m until completion of 2000m.