500 m row or 400 m run
50 partner pullovers
1500 m class row, same format as last week.
10 min alternating EMOM
10 Tricep extensions, DB behind head, seated or standing.
5-10 reverse grip pullups. (chin-ups) strict.
Workout and Endurance:
3 rounds for time of:
25/20 Cal Row
20 Single-Arm DB or KB Push Press, 10 each arm. (50/35 lbs DB), (24/16kg kb)
Lift and Skill:
Make up a lift and skill you missed this week