WU:
-300m Row
-3 sets of
:30 Back XT iso hold (face down, weighted or not)
:30 Hollow body hold (face up, arms over head)
-5 min of stretching
Conditioning:
10 x 250m Row sprint
1:30-2:00 Rest between sets.
Acc:
75 band curls
75 band tricep pulldowns
(GET YOUR PUMP ON AND CARBO LOAD AT THE BOOT STRAP TONIGHT! FREE PINT ON US!)