Friday:

WarmUp
Row 500m or Run 400m
2 Rounds
5 BackSquat (bb)
5 PullUp
WarmUp BackSquat to 70-80% ish

1) Every :90 for 9:00 (example: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30)
BackSquat x 3 reps @70-80% of 1rm

2) ForTime
Run 400m
10 Burpee
15 PullUp
20 OHS 95/65#
15 PullUp
10 Burpee
Run 400m

Cool
Roll

IMG_2052

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