Strength
E3MOM for 12 min
Front Squat row 4x10*
*1st set normal @70-74% all other sets 3-sec lowering phase and 10-20
# lighter
Rest 2 mins
E2:15 for 8 min
DB press 4x10* (both DB’s at the same time)
*1st set normal, all other sets 3 sec lowering phase
WOD
For Time
1 K row 50 KB swings 53/35
50 push-ups
3000 m AAB
E3MOM for 12 min
Front Squat row 4x10*
*1st set normal @70-74% all other sets 3-sec lowering phase and 10-20
# lighter
Rest 2 mins
E2:15 for 8 min
DB press 4x10* (both DB’s at the same time)
*1st set normal, all other sets 3 sec lowering phase
WOD
For Time
1 K row 50 KB swings 53/35
50 push-ups
3000 m AAB