Warm-Up:
2:00 minute Machine
-
2 Sets, For Quality
5 Yoga Pushups
:20 Extended Reverse Plank Bridge
-
2 Sets, For Quality
15 Glute Bridge Banded Pull-Aparts
:20 Bar Hang straight into
8 Strict Knee to Chest
5 Ring Rows with 2 sec Pause at Chest
Strength
Pendlay Rows
Every 2:00 x 5 Sets
5 Reps
Keep the weight the same across the 5 sets, the weight should not prevent you from maintaining good position and structure.
