thursday

Strength

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

*These are called wring out sets. Build up to a Heavy 8RM. Maintain quality form and wring out every last rep in the drop sets!

MetCon

Teams of Two:
I-Go, U-Go
10 RFT:
200m Run
8x Bench Press (135/85)

Notes:
Each Partner will preform 5 rounds working all the way through the above work.  Should be quick rounds. Spot your partner on bench press.

Post

Straight-Arm Lat Pull-Down
3x20