26OCT

Black Lagoon W4D3

Warm Up:

3 Sets - 100 Pull + 100 Side Stroke

Main Set: 2 Sets

100 Hard + 50 Pull

75 Hard + 100 Pull

50 Hard + 150 Pull

25 Sprint + 200 Pull

Optional Lifting:

RDL 3x10

GM 3x10

DB Step Up 3x10

Waited Knee to Chest 3x Max (10 - 25#)

Plank 4:00