20 Nov 19
Warm-up
Warm-up
500m Row Alternating Hard/Easy Every 50m
-Then 3 Rounds For Quality Of:
8 Med Ball Cleans
8 DB Strict Press
6 Burpee Pull Ups
Weightlifting
Clean and Jerk (35:00 To Build To 1RM)
Metcon
500m Row (Time)
Max Effort 500m Row
Cool Down
Banded Lat Stretch
90/90 Drill