12.16.19

A. Warm Up

Row for 5 minutes easy

EMOM 5 Strict knees to elbow

10 second Row at high effort

EMOM for 5 minutes

12 Jumping Lunges

6 Scap Push Ups

6 Scap Pull Ups

B. Strength

Front Squat

6 sets of 3 reps @ 21X1 Tempo

C. Conditioning

2 rounds for time of:

750m/650m row
16 Thrusters 95/65
500m/450m row
16 Front Rack Walking Lunges 95/65

%d bloggers like this: