1000m 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 15 kang squats
1 min good mornings
Strength
Deadlift
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%
Metcon
15 minute AMRAP
3 G2OH 80/60kg
6 front rack lunges
9 floor wipers
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