500m row in 1:36
20min SMR/stretching
20min mobility/activation
3 rounds per tri-set:
Pause front squat: 3 at 165; 2 at 165; 1 at 165lb
Single leg drop and stick: 3 per leg
Half kneeling inline anti rotation: 0:25 per side
Isometric GHR
Pause bench press: 3 at 125, 135, 135
Cable push/pull
3-position isometric calf press: 90lb
2-position isometric chinup (top & middle): 3x5 seconds each
Split squat inline chop: 8 at 100lb
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