3k Short

Out in the garage after 3pm.

Back

4 Sets

• 8 Incline DB Row (35-40-45-45#)
• 8 Incline DB Fly (30#)

4 Sets

• 8 Underhand Lat Pull Down (115-126-137-148#)
• 8 Upright Barbell Rows (45#)

4 Sets

• 8 Seated Cable Row (115-126-131-137#)
• 8 DB Pull Over (60#)

Midline

2 Sets

• 10/10 Partner Banded Rotations
• 16 Lying Leg Lifts (50# DB OH)
• 16 OH Crunches (50# DB, legs flat)
• 16 Seated Pike Leg Lifts

Conditioning

1,000m BikeErg

I was going to do 4k for time, but my legs were toast from spending a lot of time working on a project in the basement, standing on the concrete.