10.27

A1 Supinated barbell row x 10×3, erst 30 sec.
A2 Rope slam x 20 sec. x 3
A3 single arm front rack lateral step ups x 4/side x 3
A4 Sorensen hold x 30-45 sec. x 3
A5 Plank Push outs x 5×3

workout
30 sec. row for highest output
rest 2 minutes
20 sec. jump squats @ 30% of Back Squat
90 sec. row holding 70% of the output from the 30 sec. sprint
rest 2 minute
x4

finisher
alt. curls x 10-12×3
tricep ext. x 10-12×3

Cool Down
bench OH stretch x 30 sec. x 2
wall stretch x 30sec. per leg x 2
pigeon pose x 30sec. per leg x 2