- Row
- 1000m in under 4 min
- If no rower:
- Inverted Row: 100 total reps with bar set around 4' high.
- Deadhang Pull-up
- 40 total
- Swing as little as possible, concentrating effort on lats.
- Heavy Corner Row
- 5 sets x 6 reps
- Bilateral Dumbbell Row
- 4 sets x 10 reps
- While holding a pair of dumbbells, bend knees and waist and row weights up to sides.
- Dumbbell Reverse Flye
- 4 sets x 15 reps
Fireman
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