Warm up:
- 500m Row
- 3 rounds for quality of:
- 10 Glute Bridges Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
- Front Rack Hold, pick load, 30 secs
- Plank Hold, 45 secs
- Increase front rack load from previous time.
- 500m Row for time!!!
Strength:
1 Tempo Front Squat, pick load Every 1 min for 9 mins.
Tempo- 3 secs down, 3 sec bottom pause, 3 secs stand
Metcon:
For time: 30-20-10 reps of:
- Row Calorie
- Alternating Single Dumbbell Box Step-up, 50/35 lbs, 24/20 in
— then — 10-20-30 reps of:
- Alternating Dumbbell Snatch, 50/35 lbs
- Wall Ball, 20/14 lbs
