WOD NOTES:
Some straight forward strength development.
All levels
Bent over Barbell Rows 4 x 10-12
Sport = Pendlay Rows 4 x 6-8
4 sets NFT:
Straight arm band pull downs x 15
Supine DB Pull overs x 8-10
Supinated grip strict pull ups x 5-8
Core finisher:
4 x 15 seconds L – Sits
3 x 20 Hollow rocks
Rest 90 seconds to 1:20 seconds between efforts
