07.18.14

Fitness
for time
row 1,000/800 meters
30 goblet lunge steps @ 55/35
30 ring push-ups
30 pull-ups
run 800 meters

Performance

A. back squat @ 20X0 X 10-12 X 3; rest 75 seconds

B1. overhead press X 10-12 X 3; rest 30 seconds

B2. strict TTB @ 1010 X 8-10 X 3; rest 75 seconds

C. run 1,000 meters @ Z1 (technique focus)