Warm Up: 5 x 50/60%
Work Sets: 5 x 75/80/85%
Supine Barbell Rows 5 x 5
Place a barbell in the rack at a height you can hang in the supine plank, but shoulders and butt off the ground with arms fully extended. Pull all the way until your chest touches the bar and then control your body back down. Slow and controlled.
21 – 15 – 9
Kettlebell Swings (53/35)
3 x 50, Alternating Shoulder Taps
From the From the plank position, alternate tapping the shoulders with the opposite hand while maintaining proper body position. Rest as needed between sets.