friday

Strength

Bent-Over BB Rows:
Take 8mins to build to a 6RM
-Rest 2mins
M.E. @ 90%
-Rest 1min
M.E. @ 95%
-Rest 1min
M.E. @ 100%

MetCon

7min AMRAP:
14x American Swings (24/16kg)
7x Supine BB Rows

Notes:
Backside, hamstrings-glutes-lats all in play here. Try to transition quickly and stay disciplined with these two movements. ​

Post

DB Front Raises
3x10