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) Shoulder Press
1x3 @ RPE 7
1x3 @ RPE 8
1x3 @ RPE 8
3x3 @ RPE 9
C) Cable Lateral Raise
4x15 ea arm demo
*45s rest
D) Chin-up
5x5 demo
*Add weight if possible
E) Face Down Incline Rear Delt Fly
3x12 demo
*45s rest
F) Neck Extension
3x15 demo
DEVELOPMENT:
1. Cold shower first thing upon waking, as always!