10.7.19

A. Warm Up

4 sets

15/12 cal airdyne increase pace each round

10 Alternating Single Leg RDL/leg

10 Cossack Squats/leg

B. Strength

Cyclist Front Squat

3 sets of 5 reps @ 51X1 Tempo

C. Conditioning

3 sets for total meters rowed

1 minute Row Damper at 10 (Grind effort)

40m Heavy Front Rack Carry (unbroken)

1 minute Row Damper at 1 (High Turnover)

30 seconds Prisoner Tall Kneeling To Standing

-rest 90 seconds-

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