500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch
Ready
4x
1 min 3 "bounce" in bottom squat to a jump sqaut
1 min inch worm
Strength
Front Squat
3-3-3-3-3 should end at 90% of your max
Strength
Bench Press
Week 3 cycle 4
5-3-1+ at 75/85/95% of your 90%
Metcon
5x
2 sets per round then increase weight
1 clean
3 push press
5 front squats
7 deadlifts
Men 40/50/60/70/80
Woman 40/45/50/55/60
Rest as needed
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