03.14.2019
Warm up:
| 3 Rounds: |
| 8 Yoga push up |
| 10 Single arm ring row Left |
| 10 Single arm ring row Right |
| 300m row (easy pace, technical) |
Strength:
| [20:00] |
| Back Squat; |
| 5×3 @ 75% 1RM |
| OR |
| Building to 1RM (if missed Monday) |
Conditioning:
| 2:00 work / 2:00 rest |
| 4 Rounds: |
| 10 Renegade Row |
| Max cal row (remaining time) |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Lateral opener |
| 2. Posterior chain floss |