Thursday – 211104

Thursday – 211104

SWOD

Every 3:30 minutes for 4 sets, complete:
Back Squat x 2 reps @ 70%, 75%, 80%, 80%

WOD

3 rounds of:
Row 350m – moderate pace
Row 150m – fast pace
Row 2 minutes – easy pace

……….

BURN

2-3 rounds of:
20 Step Up w/ Curl to Press
20 DB Plank Row – right
20 DB Plank Row – left
20 DB Flyes on Med-ball
20 sec Hang from rig

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