9/26/14

9/26/14
Strength

5 sets of:

Back Squat x 2-4 reps (take 3 sec to lower to bottom.)

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps

Rest 2 minutes

Conditioning

For time:

Row 1000 Meter

followed immediately by . . .

3 rounds of:

20 KB Clean and Jerk 53/35# (10 each arm/every rep from the floor)

15 Box Jump Overs 24/20"

10 Ring Dips

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