Strength
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
Metcon
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
Metcon
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups
