Monday 08.01.2018


Scaled) 1) Back Squat 5x5

2) Row Conditioning:

3 Rounds

2:00 Slow

2:00 Moderate

2:00 Moderate/Fast

Rx &

Comp) 1) EMOM x 12 (6 Rounds)

Odd: 3 Front Squats (60% of your 1RM)

Even: 6 Back Squats (same weight)

2) Row Conditioning: 18:00 total

3 Rounds (no rest between)

0:00-2:00 @ +15s to your 2K pace

2:00-4:00 @ +10s to your 2K pace

4:00-6:00 @ +5s to your 2K pace


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