Wednesday competitors – do group workout
Saturday competitors
Row 30 minutes – Easy Pace + 30 minutes mobility work
Workout of the Day
A1. Press 4-6 reps @ 40X0; rest 120s
A2. Supinated Chin-up 4-6 reps @ 40X0; rest 120s
3 sets
B1. Ring Dip 4-6 @ 3011; rest 90s
B2. 1-arm DB Row 4-6 @ 3011; rest 90s
2 sets
