Tuesday
Supplemental Strength 3 x 8 High Row 3 x 8 Seated Cable Row 3 x 8 Single Arm Row
Supplemental Gymnastics 3 x 12 Toes to Rings 3 x 8 Chin Ups 3 x 8 Ring Rows
Strength
T Bar Row
4 x 8
GHD Sit Ups
4 x 25 (12)
Every 3 Minutes
Pendlay Row
4 x 8
Double Unders
4 x 25
Every 3 Minutes
Workout of The Day
5 Rounds
12 Pull Ups
16 Wall Balls
Rest 3 Minutes
5 Rounds
10 Ring Rows
200 Meter Run
Supplemental Endurance 4 x 500 Meter Row 3 Minute Rest Between Sets or 20 Minutes Stairmaster
