Strength
A1 – Bench press
-4 x 4* @ 80%
*1 sec pause at the chest 1st rep every set, max reps on the last set
A2 – Gorilla Rows
-3 x 8/arm
Workout
Old City Benchmark #7
For time
1,000m row
**Check ZenPlanner to see how you did on 1/9/24**
Click HERE to compare to 10/6/23, 8/3/23, and earlier!
Mobility
5 way banded shoulder stretch – 20 sec per position
90/90 shin box/hip switch – 10/side