8/28
1. Warm Up
Floss elbows
4 Rounds:
10 goblet squats
20 cal row
2a. Strength
Back Squat 5 x 5 @72.5% (134#)
5 @95/135/140/145/145/145#
2b. Strength
Press Grip Bench Press 5 x 5 @80% of 5RM
5 @65/75/75/75/75#
3. Conditioning
15 min AMRAP
Row 250m
21 OHS @ 55#
4+10 OHS
4. Bitch Work
Bike 8 x 1.5k with 1 min rest
(3 min on: 1 min off)
Total time- 31 minutes
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