| Warmup Go through a rowing and running warmup, then practice all the movements |
| Workout 550 run Then: 4 x10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat 500m row Then: 3×10/side of Half kneeling single arm arnold press Single arm upright row Farmer’s split squat score is load–be under control (2-ish seconds each direction) Last week of these–if they feel good, push it a little bit |
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