Thursday September 28, 2017

Row 2000m in sub 7:00

-then-

3x10 barbell z-press
3x5 ring row
-then-
3x10 single-arm DB press (5/arm)
3x10 single-arm DB row (5/arm)

-then-

24-minute running clock:
8-minutes to a heavy strict press single
8-minutes to a heavy push press single
8-minutes to a heavy split jerk single

-then-

3x (1-6) strict pull up ladder