15 Cal Row :20 Easy, :20 Hard Alternating Until Done.
-3 Rds For Quality
6 Kang Squats
8 Push Ups
10 Reverse Lunges
4 second descent with a weight that allows for the tempo without
compromising back position. all three sets at that weight.
30 Calorie Row
30 Burpees Over The Barbell
-Rest 3 Minutes
20 Calorie Row
20 Burpees Over The Barbell
this workout will help you push fast when you can, and slow down for the lower movement.
reps go down by 1/3 for the second wod, pick up the speed.
the burpees are designed to take the longest, one steady pace for these and change
speeds again when you get to the DL.
2x10 Close Grip Swings