A. DB 3 point row @20×1; 10-12/arm x3; Rest 45 seconds between arms
12 @ 50lbs each arm x 3
B. CGBP @20×1; 4-6×3; Rest 90 seconds
6/6/5 @ 205
C. DB Seated External rotations @1111; 10-12/arm x4; Rest 45 seconds between arms
12 @ 15lbs each arm x 4
D. Barbell Glute Bridge @11×3; 6-8×4; Rest 90 seconds – https://www.youtube.com/watch?v=rTqhhHfooxg
8 @ 135/155/155
+
5 sets
2 minute row 80%
2 minute rest
– All sets must be within .5 seconds of each other for average 500 meter pace or else terminate the workout
1:41.8
1:42.2
1:41.6
1:42.0
1:41.6
btittle3 