Warm-Up:
3 Sets, For Quality
1:00 minute Cardio Choice
10 Alternating Cossack Squats
10 Arm Circles
5/5 Single Arm Ring Rows 2020 Tempo
:20/:20 second Single Leg Glute Bridge Hold
Conditioning
"Orpington"
6 Sets
3:00 minute AMRAP
*Strict Ring Row
15m Dual Dumbbell Front Rack Walking Lunges 10/7.5kg
-Max Calorie Machine (Alternate Echo / Row)
Rest 1:30 between sets
Strict Ring Row
Round 1: 12
Round 2: 10
Round 3: 8
Round 4: 6
Round 5: 4
Round 6: 2
Machine Scales: Choose any today
RPRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
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