Get rid of your plan "B".
Today's Training:
AirDyne: 10-10-10
Cycle: Commute
Concept II Row: 5000 meters for time
Dynamic Pull-ups: 10x3 These are done from a dead hang and blasting up until your chest hits the bar. The dead hang will be such that there is no stretch reflex that can be incorporated. I should feel like the muscle is being torn from the bone.
Dynamic Chin-ups: 10x3. Same concept only the hands are turned around so the palms of your hand are facing you.
Straight Arm at hip height scapular retraction vs. mini band: 4x15
Kettle Bell Row: 4x8x Heaviest KB you can find in the gym
Ab Wheel: 4x12
Cycle: Commute
