8
Nov
11092018
Warm-up:
3x
12 One Arm DB Thrusters
8 Pull-ups
6 Ring Dips
Strength:
Front Squat Speed Work
8 x 3 @ 65% of 1 RM
Slow down, pause at bottom, power and speed on the way up.
Met-Con:
4 Rounds for Working Time:
16/12 Cal Row/Bike/Ski
8 Bar Facing Burpees
8 Deadlift (275/185)
– 2:00 Rest –