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Wed 4.10.19

Back Squats, 7×5, 70-80%
Every 2 min

For Time, 14 min cap
1000/800m row
Walking Lunge (50/35) (rowers to plates & back) x2
30 DB Snatch (50/35) switch arms whenever you want
Bear Crawl (rowers to plates & back) x2 (FB: HSW)

(run 2 heats to accommodate rowers or people can do 1.4/1.0 mile bike)

Bodybuilding, 10 min
2,4,6,8….ladder
Push Ups
Ring/TRX Rows
Air Squats
(feel the pump/burn)

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