Friday, October 9, 2020

Friday, October 9, 2020

Warm-up:
  • Run, Row, Ride or Jump
  • 2×5 Strict Push-up
  • 2×20″ Pull-up Hang
  • 2×8 DB Row
  • 2×8 BB Deficit RDL – engage your Back and shoulders, no rounding
  • DL greater then your 5×5 B-O BB Row
 
Strength:
  • Combination B-O BB Row – 5×5 @ HAP & 5 sets of Max Rep Dips
 
Metcon:
12 min. EMOM
  • 16/11 Cal Row
  • 22 KB Swing 53/35
  • Rest

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