For the last 4 years I have done my best to avoid prowler sprints at all costs. Why, cause they make me angry, the one piece of equipment that could make me puke anytime I use it. The only piece of equipment we have that never feels easier the longer you practice with it, and finally it always comes at the end of the workout when I feel like I have nothing left. Well, let me introduce you to rowing. No, F*** rowing, I hate it enough to not even introduce it. I may actually hate it more than prowler, now to be fair my rowing form probably does not help anything but seriously, this is the most miserable thing ever. What is worse it you do not go anywhere, all you get is a screen and numbers that go up, for me SLOWLY! I got off this thing and felt like I was going to be sick for the next 15 min, longer than I actually was on the rower itself. Yes I'm crying, no I won't skip it next training session, yes I will beat everyone else row time!
*Band Pull A Part Super series, 3x10
*Laying Dumbbell Internal/External Rotations at 90 degrees, 3x10
*Side lying dumbbell external rotations at 0 degrees, 3x10
*Hanging Scapula Pull Ups 15 reps followed by a 30 second hanging stretch, 3 sets
*Wall Slides, 3x10
*Row 2000 meters