First time? Check out the Training Guide
A) Row
500m x 4 w/ 1-min rest between
*Looking for consistent times on all sets, maybe slightly faster on the last.
B) Banded Barbell Row
5x10 FAST reps demo
*45s rest
C) Towel Pull-up
3xMax-2 (leave 2 in the tank each set) demo
*1 min rest
D) Chin-up
2xMax reps demo
E) Single-arm Farmer Carry
3x50ft ea arm demo
*NO LEANING to either side
F) Bench Press
1x10 @ RPE 7
1x10 @ RPE 9
G) Dumbbell Hammer Curl
4x10 ea arm w/ 4-sec eccentric demo
DEVELOPMENT:
1. Cold shower first thing upon waking, as always!