9 12 20

Class

A. FT
1 mile Run + 50 BJ + 50 DL 185/135
800m Run + 35 BJ + 35 DL
400m Run + 20 BJ + 20 DL
*2k/1k/500m for Row sub
*4k/2k/1k for Bike sub

B. 3 sets
15sec single arm Row Static Hold
7 SL DB RDL per leg
20-40sec supinated grip bar hang
7 single arm DB Arnold Press p

Home Workout (Bodyweight/Limited Equip)

A. A. FT
1 mile Run + 50 BJ + 50 KBS
800m Run + 35 BJ + 35 KBS
400m Run + 20 BJ + 20 KBS
*2k/1k/500m for Row sub
*4k/2k/1k for Bike sub

B. 3 sets
15sec single arm Row Static Hold
7 SL DB RDL per leg
20-40sec supinated grip bar hang
7 single arm DB Arnold Press per arm