Strength
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm DB/KB Row x 8-10 reps each arm @ 2111
Rest 90 seconds
Metcon
For Time
9-7-5
Thrusters 155/105
15-12-9
Chest 2 Bar
Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm DB/KB Row x 8-10 reps each arm @ 2111
Rest 90 seconds
Metcon
For Time
9-7-5
Thrusters 155/105
15-12-9
Chest 2 Bar
