Warm Up 9/30 – 10/6

400 m Run
10 Scorpion Stretches
10 Inch Worms
50 Mountain Climbers
2:00 Squat Hold
20 Landmine Twist
15 DB Shoulder Press (Moderately Heavy Load)
15 Strokes on the Rower for Max distance (Damper @5) Let the machine work and apply maximum force each stroke.